After several years of doing sprint triathlons, I have decided one of my seasons goals would be to complete a half iron distance. I have a plan worked out for the bike and the swim. But, I am having a little difficulty with developing a swim strategy that I have faith in.
I am a pretty decent swimmer, In fact it has always been one of my strengths. I hit the pool twice a week for 400M intervals and drills, for a total of around 2400-2800m. I also do a long distance swim on the weekend to around 800-1000m depending on my mood. The longer swim is also followed by some brick work as well.
My questions is, How have you trained for the half iron distance swim? All replies appreciated.
Really, not much different than a sprint race. If I were you I would continue with your normal training, just increase your long swim on the weekend, until you are swimming about 40 minutes continuously.
Also, any chance you get to open water swim, take it.
Threshold and vo2 max sets
If you search that you should find some workouts I’ve posted.
x2 on a long open water swim, and by long I mean at least a mile…1000m isn’t even Olympic distance. I think that at least one open water 1+ mile swim is a key workout for getting ready for a HIM, preferably a couple. It gets you used to sustained swimming without the benefit of pushing off the wall every 25 yards, which can be a bit if a dramatic difference for some, especially if you have only done sprint distance races. If you can also get on your bike and blast off for a long ride after that, even better.
Spot
x3 on the open water. Also, if you can find an open water swim clinic then you should sign up. There’s a lot more to open water than just swimming from point A to point B.
Seriously - not that hard. Just swim.
My advice: Put in another day and bump up to roughly 3,000 per day/3 days a week. Put in some longer sets.
You’ll be good to go. Just make sure you consistently swim week in/week out.
Wow, I didn’t swim near enough for my 2 IM’s I guess. I’m a slow guy, 76 minute IM swim. Then again, I don’t swim unless its a race. All I did to prep for my 2 IM races was to swim twice for 90 minutes straight. Long and slow just to be sure I could. Spent the remaining training working on nutrition, biking and running. I think nutrition is the most important part of the IM, for the vast majority of people.
Thanks for the help! Sounds like the overall theme is open water distance. Which what I figured.
How did I prepare for the swim. I put my wetsuit on walked out into the water, and when the gun went off I prayed I would make it to the bike.
Seriously, I dont swim enough. Its been months. My times are there to prove it. Mostly, I try not to drown. The silly thing is I get through IM swims this way (sort of).
t
Do sets consisting of 500’s (do like 4-6 of them) with 30 seconds rest in between. Try to go fast.
Distance swimming is all about putting in the mileage, but you should put in fast mileage if you can. It doesn’t help you to just swim straight for an hour, usually. You need to break it up and keep a fast pace. Do only one long, tedious swim per week to help you prepare for the mental anguish/boredom of your 1.2 miles…
The answer here has a lot to do with how good of a swimmer you are. For me, 2-3 hours a week was enough to do a 31 minute HIM swim feeling fresh at the end. Some workouts that were good:
Swim 2,000 m straight tt every other week in Zone 2/3. Sometimes use paddles and pull buoy.
As Tigerchik said, in another workout do some hard stuff. Main set: 15 or 20X100m on a sendoff interval that gives 5-10 seconds rest. That’s usually 1:45 or 1:40 for me right now.
Get some open water swims in when you can.
yup - that’s a threshold set
Those are some of my favorite sets to swim.
I’ll go out on a limb, a very, big, solid, sort of equivalent to a tree trunk size limb and say don’t worry about the long swims. Not one bit. They are irrelevant for most triathletes. Long swims aren’t going to be your limiting factor or really any factor at all in completing the race swim.
It’s completing the distance at a velocity that yields a good time and doesn’t leave you worn out. Long swims accomplish one but not so much the other.
Do threshold sets. 200-800 repeats, do them on short rests at an effort that lets you hold the same pace through the entire set. That is part of what makes you a faster swimmer.
Sounds like my strategy. I hate to swim and would prefer to spend my training time on the bike and run. The swim is only about 10% of the race…don’t spent too much time there.
I am a big fan of descending ladders-
800-600-400-200-100 repeat 2x or 3x.
I put my interval at 1:50/100. 30 secs between sets.
2100 meters per set -
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When I did my first 1/2 Ironman several years back, I would swim at least 40 to 45 laps continuous at least once a week, and in two other swims incorporate some speed sessions. I love to swim and try to swim at least 3 days a week during the off season so as I don’t get out of the habit. Plus, your first 1/2 ironman swim can seem scary, the buoys look so far away, but if you are well trained you will have the mental confidence needed to complete the swim and get happily on your bike!!! Good Luck!!
I’m in my 40’s, three years into triathlon, no swimming since I was a kid. Four 70.3’s under my belt. First three times at 70.3 distance I swam sets of 400’s and 500’s, about three times a week, and made sure I swam the distance a few times before the race. I knew I could do the distance and finished a respectable 34 minutes each time. I was comfortable each time, although a little tired, and definitely faded towards the end of each swim. Last year I went to all short stuff in my swim sets. Same amount of times per week, but all 50’s, 100’s and 200’s. I swam the distance a few times to give myself the confidence. All swimming was fast. Finished swim in 29 minutes and was very fresh at the end with very little fade. I think the key was train yourself to swim fast and get used to that feeling. The amount of time was the same and the work was comparable, just always moving on the fast side. Not only do you finish in a faster time, but I think feeling a bit fresher at the end is helpful as you are moving into the bike. Good luck.
I did about 400m the day before.
After several years of doing sprint triathlons, I have decided one of my seasons goals would be to complete a half iron distance. I have a plan worked out for the bike and the swim. But, I am having a little difficulty with developing a swim strategy that I have faith in.
I am a pretty decent swimmer, In fact it has always been one of my strengths. I hit the pool twice a week for 400M intervals and drills, for a total of around 2400-2800m. I also do a long distance swim on the weekend to around 800-1000m depending on my mood. The longer swim is also followed by some brick work as well.
My questions is, How have you trained for the half iron distance swim? All replies appreciated.
My goal for a 1/2 IM swim is to get out of the water with no damage. You only have so many match-sticks in your box. You can’t burn too many in the swim. I think your swim training should be what allows you to exit the water without exerting too much energy too soon and staying out of oxygen debt. For me, timed repeat 0.5 miles (36 laps of a 25 yard pool) one day, 100s and 400s on another day, and long swims of close to the distance or the distance itself all with warm-up and warm downs. The variety keeps it interesting and you get speed and endurance.