Whether it’s your first Iron-distance triathlon or another one of many, this race prep swim will help you go the distance by maintaining aerobic capacity and general conditioning. The workout is the same mileage as an Iron-distance swim leg (3,900 meters, or 2.4 miles), but incorporates rest, taper, and recovery for race preparation.
RELATED WORKOUT: Conditioning Swim
Perform this race prep swim two times a week in the lead up to your Iron-distance race. Use it to focus on distance per stroke while maintaining a stable head position as your trunk rotates. For the warm-up sets, choose your preferred drills and scull.
Please consult with your physician prior to starting any form of exercise. If you are currently dealing with an injury, please seek a rehab professional prior to beginning.
Workout of the Week: Iron Race Prep Swim | 3,900m
Warm-up
400m freestyle
8 × 50m as 25 drill/25 swim
20 sec. rest
3 × 100m as 25 streamline kick on back/25 drill/25 scull/25 swim
30 sec. rest
Main Set
2 sets:
1 × 500m freestyle @ 40-50% intensity
20 sec. rest
2 × 200m freestyle @ 60% intensity
30 sec. rest
4 × 100m freestyle @ 70% intensity
45 sec. rest
1 min. set rest
Cooldown
200m choice stroke
