A few workouts that I do on a weekly basis. Definitly on the longer side, but they serve as good Ironman training both physically and mentally. Can obviously modify accordingly to make them shorter.

1. Distance Repeats
Goal is to keep everything long and strong with a steady Ironman swim pace; focus on form. Take about 30-45sec rest in between.

1 x 1000 swim
1 x 900 pull (paddles and buoy)
1 x 800 swim
1 x 700 pull (paddles and buoy)
1 x 600 swim
1 x 500 pull (paddles and buoy)
1 x 400 swim
1 x 300 pull (paddles and buoy)
1 x 200 swim
1 x 100 pull (paddles and buoy)


2. Up Tempo Repeats #1
Goal is to have the pulls be a strong pace (think 70.3/olympic effort) and then immediately go into sets of hard 100s swim with 5-10sec rest

1 x 500 pull (paddles and buoy)
5 x 100 swim - fast
1 x 400 pull (paddles and buoy)
4 x 100 swim - fast
1 x 300 pull (paddles and buoy)
3 x 100 swim - fast
1 x 200 pull (paddles and buoy)
2 x 100 swim - fast
1 x 100 pull (paddles and buoy)
1 x 100 swim - fast


3. Up Tempo Repeats #2
Again, the pulls should be strong (70.3/olympic effort) immediately into hard swims with 20-30sec rest and immediately into hard (think sprints) 50s with about 5sec rest.

1 x 400 pull (paddles and buoy)
2 x 200 swim - hard
4 x 50 swim - fast

1 x 300 pull (paddles and buoy)
2 x 150 swim - hard
4 x 50 swim - fast

1 x 200 pull (paddles and buoy)
2 x 100 swim - hard
4 x 50 swim - fast

1 x 100 pull (paddles and buoy)
2 x 50 swim - hard
4 x 50 swim - fast


4. Descending Distance / Ascending Speed

1 x 800 swim - easy distance
2 x 400 pull strong (paddles and buoy)
4 x 200 swim - hard descending (make #4, faster than #3, faster than #2, faster than #1)
8 x 100 pull strong (paddles and buoy) - make these with 5-10sec rest
16 x 50 swim - fast - break these into 4 sets of 4 where the interval goes something like 4@0:45, 4@0:40, 4@0:35, 4@0:40

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