12 weeks to an Iron-Distance swim PB 25/50m

Training Load By Week
Training Load By Week

Have you got 12 weeks left prior to an Iron-Distance Race and you need to sort your swim out? Here is my periodised swim programme to get you swimming an Iron-Distance PB ready for which ever race you are preparing for.

The first three weeks focus on building a base and enhancing your technique. The next three weeks continue to build your base with longer sets. Then we start adding a touch of speed without losing your aerobic conditioning. Then over the final three weeks we taper off, but maintain the intensity to you don't lose any race speed.

Sample Day 1
3000m
QKSwimC225 Session 01

1000m Warm Up; 12x 50m (25m Drill/25m Swim); 8x 25m Pick Up 10sec RI; 400m Time Trial (TT); 10min rest including easy swimming of at least 200m; 200m TT 400m Cool Down; E-mail your times (for both 400m and 200m) through to your coach. The difference between them halved (to convert to 100m time) will calculate your T-Time. You will utilise this in future workouts.

Sample Day 2
3000m
QKSwimC225 Session 02

600m Warm Up; 12x 50m (25m Drill/25m Swim); 8x 25m IM 20sec RI; 12x 25m F/S on 10sec RI; 12x 50m (25m Drill/25m Swim); 8x 25m IM 20sec RI; 12x 25m F/S on 10sec RI; 200m Cool Down; IM = Individual Medley order (Fly, Bk, Br, F/S)

Sample Day 4
3400m
QKSwimC225 Session 03

600m WU; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 200m CD

Sample Day 8
3000m
QKSwimC225 Session 04

400m Warm Up; 12x 50m (25m Drill/25m Swim); 200m Easy swim focusing on Tech; 12x 50m (25m Drill/25m Swim); 200m Easy swim focusing on Tech; 12x 50m (25m Drill/25m Swim); 200m Easy swim focusing on Tech; 200m Cool Down;

Sample Day 9
3200m
QKSwimC225 Session 05

600m Warm Up; 12x 50m (25m Drill/25m Swim); 12x 100m 20sec RI; 12x 50m on 1/2 T-Time + 10sec; 200m Cool Down;

Sample Day 11
3200m
QKSwimC225 Session 06

1000m Warm Up; 16x 50m Drill; 200m Easy swim focusing on Tech; 16x 50m Drill; 200m Easy swim focusing on Tech; 200m Cool Down;

Sample Day 15
3400m
QKSwimC225 Session 03

600m WU; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 200m CD

Raymond Boardman
|
QWIK KIWI Endurance Sports Consultants

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.qwik.kiwi) or my blog (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.

Author of the 12 Weeks to An Ironman Swim PB book http://tinyurl.com/hypt2n2