Home Swim 8 Swim Workouts for Ironman Training

8 Swim Workouts for Ironman Training

by Hazen Kent

These swim workouts range from 3,000 – 4,500 yards and should be used for advanced swimmers training for long distance events such as Ironman.

Key and Warm Ups

Key
Pull – use a pull buoy when swimming freestyle (and paddles if available)
Distances are the same whether in yards (yds) or meters(m)

Sw – swim
K – kick
 – seconds 

Swim Drills – You will find swim drills in the swim drill page of the site
Swim Warm-ups

Warm-up #1:
500 freestyle very easy
200 kick easy
100 swim easy
Total – 800 yds

Warm-up #2:
500 freestyle very easy
200 kick easy
100 swim easy
6 x 50’s 20 seconds rest between each
Total – 1100 yds

Workouts

3000 Yard Workout 1
Warm-up #2………1100 yds
600 Free Drill…………600 yds
20 x 50’s free
5-10″ bet. ea……….1000 yds
300 swim down………300 yds
Total………………..3000 yds
3000 Yard Workout 2
Warm-up #2……..1100 yds
600 Free Drill………..600 yds
10 x 100’s free
10-15″ bet. ea……..1000 yds
300 swim down………300 yds
Total………………..3000 yds
3000 Yard Workout 3
Warm-up #2……….1100 yds
400 Drill………………..400 yds
300 free – 15″ rest, 
3 x 50’s free 10″ rest
3 x 50’s kick – 10″ rest
rest 2 minutes
200 free 10″ rest
2 x 50’s swim 10″ rest
2 x 50’s kick 10″ rest
100 free
1 x 50 swim
1 x 50 kick …………..1200 yds
300 swim down……….300 yds
Total…………………3000 yds
3200 Yard Workout
Warm-up #2………1100 yds
300 Drill……………….400 yds
1500 free swim
aerobic pace………..1500 yds
200 easy swim down
Total………………..3200 yds
3500 Yard Workout
Warm-up #1…………800 yds
500 Drill
400 sw 15” rest
4×50’s sw 10” bet. ea
4×50’s k–rest 10”
2 min rest
300 sw, 3 x 50’s sw, 3 x 50’s K
200 sw, 2 x 50’s sw, 2 x 50’s K
100 sw, 1 x 50 sw, 1 x 50 K
200 freestyle swim down
Total – 3500 yds
4000 Yard Workout
Warm-up #1…………800 yds
1000 Freestyle Drill
(400 swim – rest 15”
300 pull – rest 15”
200 kick – rest 15”
100 swim – 2 minutes rest)
    Do this set 2 times
200 freestyle swim down
Total – 4000 yds
4000 Yard Workout
Warm-up #2
600 Freestyle Drill
10 x 200’s freestyle 20 seconds rest
300 swim down
Total – 4000 yds (m)
4500 Yard Workout 1
Warm-up #2
1000 Freestyle Drill
1500 swim freestyle – aerobic swim pace, rest 2-4 minutes
12 x 50’s kick – 10 seconds rest between each
100 freestyle swim down
Total – 4500 yds

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