Aim? To swim multiple 100m efforts at a variety of paces and encourage a faster Ironman race pace. Location Pool Kit Swim aids, fluids, sportswatch Distance 4km Warm-up 300m to include variety of strokes
Main set 12 x [100m @ 5secs faster per 100m than IM race pace; 15secs RI (rest interval)] 12 x [100m + pull buoy @ IM race pace; 10secs RI] 12 x [100m @ 5secs faster per 100m than IM race pace – 15secs RI] Cool-down 100m to include variety of strokes Adapt for beginners Reduce down to 10 x 100m in each set. Adapt for experienced athletes 14 x [100m @ 5secs faster; 8 x 100m + pull buoy @ IM race pace; 14 x 100m @ 5secs faster].