JACK’S SESSION

Pool session for Ironman athletes

Totalling 6,200m Jack’s favourite pool session is designed for those planning to race Ironman. Get your body used to swimming long and 3.8km on race day will feel easy!

WARM-UP

This warm-up will get you loose and switched on for the main set to come, commit to the bits that require speed efforts, as this will ensure you have elevated your heart rate sufficiently. 500m as (200 Fc, 50 Bc) x 2, easy loosening pace 400m as Pull (Ideally with big paddles on), decent tempo 300m as (3x100 with 15m burst of speed at the start of each) 200m as Kick (Ideally with a kick board, build to fast finish 100m as Easy swim

MAIN SET

This set is designed to replicate the feeling you get at the back end of the race. The 1000m at the start is to install a small amount of fatigue before you go into the 9x300s 1000m Fc, steady state swimming, 5/10 effort (don’t overcook it!) 9x300m as: 1-3 build 70bbm, 60bbm, 50bbm (Start nice and steady, building to around a 6/10 effort on the 3rd rep) 4- 6 Hold 40bbm (This should be a pace you can hold but is not comfortable, around a 7 out of 10 effort) 7- 9 Hold the best average pace you can over the last 3 reps (Your last rep should be to failure – so all out!)

COOL-DOWN

400m as (150 Bc, 50 Fc) x 2 loosen off, you deserve it! 300m as (3x100 with 10m burst of speed at the start of each 100) this will help remove lactic from the muscles. 200m as Easy kick (With a board or on your back) 100m as Easy swim