I’m training for a double Ironman here in the uk.I can only fit in two 5k swims a week.Has any body any good 5k workouts they would care to share with me.
Rightly or wrongly I can’t stand drills .so avoid those please .A little speed work would be great as I’m real slow.I’m thick skinned so abuse me as much as you like!!
Hop over to the Swim Challenge thread. There are a ton of workouts posted from 3k-5k.
Rightly or wrongly I can’t stand drills .so avoid those please .A little speed work would be great as I’m real slow.I’m thick skinned so abuse me as much as you like!!
Here’s abuse: consider the relationship between your two highlighted statements above.
Hop over to the Swim Challenge thread. There are a ton of workouts posted from 3k-5k.
And up 
Wait it’s been FOREVER since I swam over 5k 
If I were doing a wetsuit double-IM I’d spend as much time in the open water as possible, but if you’re restricted to the pool then…
(assuming sound technique & no shoulder issues!)
W/U
Main (4.5k) - 900, 800, 700, etc to 100 building, evens w/paddles, all 30RI…feels “easier” mentally (distance), but should get much harder physically (pace)
C/D
These types of workouts do my head in and I’d only do them once, maybe twice a month in a specific race build…reverse the main set to simulate mass start pacing.
It ain’t lack of drills making him slow.
When racing a double IM you don’t want to swim fast! So why would you in training? Just make your technique perfect and learn to hold it for 5k.
200x25 on 10s. Every 4th hard. GO!
1025
950
875
7100
6125
5150
4175
3200
2225
1250
total 5,500 - hold a steady pace throughout - do all on same base pace time (e.g. 1:30 per 100, round up/down where doesnt divide evenly)
5x1000
50x100
6x800
25x200
100x50
keep it simple, i know it is boring, but it is very effective.