A: 600 warm up (150 swim/50 kick, repeat) 6x50 @ :55 (25 fist drill/25 swim) 12x25 @ :30 (IM order, first 4 strokes FAST!) 50 easy 4 x [75 FAST! @ :60 50 easy @ :60] 12x25 @ :30 (2 Tarzan drill/2 swim NO breath) 50 easy 4 x [75 FAST! @ 1:05 (fly/back/breast) 50 easy @ 1:05 (free)] 12x25 @ :30 (with band only) 50 easy 4 x [75 FAST! @ :55 (pull) 50 easy @ :55 (pull)] 400 swim (get out at each 25 and dive back in) 100 cool down *4000 Total* B: 600 warm up (150 swim/50 kick, repeat) 6x50 @ 1:05 (25 fist drill/25 swim) 8x25 @ :30 (first 4 strokes FAST!) 50 easy 4 x [75 FAST! @ 1:20 50 easy @ 1:20] 8x25 @ :40 (2 Tarzan drill/2 swim w/1 breath) 50 easy 4 x [75 FAST! @ 1:15 50 easy @ 1:10] 8x25 @ :40 (with band only) 50 easy 4 x [75 FAST! @ 1:10 (pull) 50 easy @ 1:10 (pull)] 100 cool down *3300 Total* C: 600 warm up (150 swim/50 kick...
Posts
A: 200 swim/200 pull/200 kick/200 swim 4x200 @ 3:15 (25 kick/75 swim, repeat) 4x200 @ 3:00 (100 IM/100 free) 4x200 @ 2:45 swim (descend 1-4) 4x200 @ 2:30 pull (descend 1-4) 400 cool down (50 Frog/50 Sailboat/100 swim, repeat) *4400 Total* B: 200 swim/200 pull/200 kick/200 swim 4x150 @ 3:30 (50 kick/100 swim) 4x150 @ 3:00 (50 non-free/100 free) 4x150 @ 2:45 swim (descend 1-4) 4x150 @ 2:30 pull (descend 1-4) 400 cool down (50 Frog/50 Sailboat/100 swim, repeat) *3600 Total* C: 200 swim/200 pull/200 kick 4x100 w/:20 rest (25 kick/75 swim) 4x100 w/:20 rest (25 non-free/75 free) 4x100 w/:20 rest swim (descend 1-4) 4x100 w/:20 rest pull (descend 1-4) 200 cool down (50 Frog/50 Sailboat/100 swim, repeat) *2400 Total*
A: 500 warm up 4x150 @ 2:40 (50 kick/100 IM) 18x50 swim (4 @ :40, 2 @ :50, repeat) 400 pull (build by 100) 6x75 pull @ 1:10 (25 free/25 back/25 free) 50 easy swim 8x50 @ :55 (25 FAST!/25 easy/kick on wall until next interval) 5x200 @ 2:50 (rotating fast 50) 200 cool down *4300 Total* B: 500 warm up 4x150 @ 3:15 (50 kick/50 free/50 non-free) 12x50 swim (3 @ :50, 1 @ :60, repeat) 300 pull (build by 100) 6x75 pull @ 1:20 50 easy swim 6x50 @ 1:05 (25 FAST!/25 easy/kick on wall until next interval) 4x150 @ 2:45 (rotating fast 50) 100 cool down *3500 Total* C: 400 warm up 3x150 w/:15 rest (50 kick/50 free/50 non-free) 9x50 swim (2 strong w/:10 rest, 1 easy w/:20 rest, repeat) 300 pull (build by 100) 4x75 pull w/:15 rest 6x50 w/:10 rest (25 FAST!/25 easy/kick on wall for :10) 100 cool down *2300 Total*
A: 500 warm up 6x75 @ 1:20 (25 right arm/25 left arm/25 swim) 100, 200, 300, 400 swim @ 1:25 per 100 400, 300, 200, 100 pull @ 1:20 per 100 300, 200, 100 swim @ 1:20 per 100 100, 200, 300 pull @ 1:15 per 100 6x150 @ 2:20 (50 kick/100 swim) 200 cool down *4800 Total* B: 500 warm up 6x75 @ 1:45 (25 right arm/25 left arm/25 swim) 100, 200, 300, 400 swim @ 1:50 per 100 400, 300, 200, 100 pull @ 1:45 per 100 6x150 @ 2:20 (50 kick/100 swim) 200 cool down *3600 Total* C: 400 warm up 4x75 w/:15 rest (25 right arm/25 left arm/25 swim) 100, 200, 300 swim w/:15 rest between each 300, 200, 100 pull w/:15 rest between each 4x150 w/:20 rest (50 kick/100 swim) 100 cool down *2600 Total*
A: 500 warm up (NO Walls, Turn at the "T") 12x25 @ :30 (2 drill, 1 FAST!) 300 pull smooth (3/5 breathing pattern by 50) 3 x [25 @ :20 FAST!/25 @ :30 easy 50 @ :40 FAST!/50 @ :60 easy 75 @ :60 FAST!/75 @ 1:30 easy 100 @ 1:20 FAST!/100 @ 2:00 easy] 300 pull smooth (3/5 breathing pattern by 50) 12x25 @ :30 (1 easy/1 RACE from a Dive!) 500 cool down (NO Walls, Turn at the "T") *3700 Total* B: 500 warm up (NO Walls, Turn at the "T") 12x25 @ :40 (2 drill, 1 FAST!) 300 pull smooth (3/5 breathing pattern by 50) 2 x [25 @ :30 FAST!/25 @ :30 easy 50 @ :60 FAST!/50 @ :60 easy 75 @ 1:30 FAST!/75 @ 1:30 easy 100 @ 2:00 FAST!/100 @ 2:00 easy] 300 pull smooth (3/5 breathing pattern by 50) 8x25 @ :40 (1 easy/1 RACE from a Dive!) 400 cool down (NO Walls, Turn at the "T") *3000 Total* C: 500 warm up (NO Walls, Turn at the "T") 12x25 w/:15 rest (2 drill, 1 FAS...
A: 900 warm up (3x: 200 swim/50 kick/50 drill) 6x150 pull @ 2:10 4x300 @ 4:40 (50 kick/100 swim/repeat) 18x50 swim (5 @ :40, 1 @ :60, repeat) 4x200 @ 3:00 (100 IM/100 free) 300 cool down (50 Frog/100 swim/repeat) *5000 Total* B: 900 warm up (3x: 200 swim/50 kick/50 drill) 6x100 pull @ 1:50 3x300 w/:30 rest (50 kick/100 swim/repeat) 12x50 swim (3 @ :50, 1 @ 1:20, repeat) 4x150 @ 3:00 (50 non-free/100 free) 300 cool down (50 Frog/100 swim/repeat) *3900 Total* C: 600 warm up (2x: 200 swim/50 kick/50 drill) 4x100 pull w/:20 rest 4x150 w/:20 rest (50 kick/100 swim) 4x150 w/:20 rest (50 non-free/100 free) 300 cool down (50 Frog/100 swim/repeat) *2500 Total*
Congrats to Brian! I received this email from him earlier this week: I finished the swim at IM Florida and felt totally prepared, using your daily workouts for 90% of my training (with slight modifications as I don’t swim anything but freestyle). The rest of the day went great as well and I am now a satisfied Ironman and posted a respectable 10:41! Thanks!
This workout provided by Bond...James Bond A: 3x400 snake warm up (#1: swim, #2: 25 kick/50 swim, #3: 4x100 IM) 007x150 @ 2:15 (50 kick/100 swim) 007x100 pull (3 @ 1:15, 1 @ 1:45, 3 @ 1:15) 007x50 swim @ :55 (3 dolphin dives anytime during each 50) 4x175 @ 2:40 (50 free/100 IM/25 free) 300 cool down (50 Frog/100 swim/repeat) *4300 Total* B: 3x300 snake warm up (#1: swim, #2: 25 kick/50 swim, #3: 25 non-free/50 free) 007x150 @ 3:15 (50 kick/100 swim) 007x100 pull (3 @ 1:40, 1 @ 2:20, 3 @ 1:40) 007x50 swim @ 1:10 (3 dolphin dives anytime during each 50) 300 cool down (50 Frog/100 swim/repeat) *3300 Total* C: 3x300 snake warm up (#1: swim, #2: 25 kick/50 swim, #3: 25 non-free/50 free) 007x100 w/:15 rest (25 kick/25 drill/50 swim) 007x50 pull (3 strong w/:10 rest, 1 easy w/:30 rest, 3 strong w/:10 rest) 007x25 swim w/:20 rest (1 dolphin dive anytime during each 25) 100 cool down *2400 Total*
A: 200 swim/200 pull/200 kick/200 swim 6x75 @ 1:10 (25 Tarzan Drill/50 swim) 12x25 @ :30 (2 drill/2 FAST!) 5 x [100 pull @ 1:30 (smooth) 2x50 swim @ :45 (build) 4x25 swim @ :20 (RACE!!)] 600 with fins (50 kick/50 non-free/50 swim) 9x50 w/fins @ :60 (25 underwater kick/25 swim) 200 choice cool down *4200 Total* B: 200 swim/200 pull/200 kick/200 swim 6x75 @ 1:40 (25 Tarzan Drill/50 swim) 12x25 @ :40 (2 drill/2 FAST!) 4 x [100 pull @ 2:00 (smooth) 2x50 swim @ :60 (build) 4x25 swim @ :30 (RACE!!)] 600 with fins (50 kick/50 non-free/50 swim) 200 choice cool down *3500 Total* C: 200 swim/200 pull/200 kick 4x75 w/:15 rest (25 Tarzan Drill/50 swim) 8x25 w/:10 rest (2 drill/2 FAST!) 3 x [100 pull w/:20 rest (smooth) 2x50 swim w/:15 rest (build) 4x25 swim w/:10 rest (RACE!!)] 300 with fins (50 kick/50 non-free/50 swim) 100 choice cool down *2400 T...
A: 400 swim, 300 pull, 200 kick, 100 drill 5x100 swim @ 1:25 (descend 1-5) 4x200 swim @ 3:00 (No Walls) 3x300 pull @ 4:00 (3/5/7 breathing pattern by 50) 2x400 IM @ 6:30 (or 50 non-free/50 free) 9x50 swim @ :55 (5, 4, 3 breaths per 50, repeat) 200 cool down *4700 Total* B: 400 swim, 300 pull, 200 kick, 100 drill 6x75 swim @ 1:20 (descend 1-3, 4-6) 4x150 swim @ 3:00 (No Walls) 3x200 pull @ 3:40 (3/5/3/5 breathing pattern by 50) 2x250 w/:30 rest (50 free/50 non-free/repeat) 12x25 swim @ :40 (3, 2, 1 breaths per 25, repeat) 200 cool down *3600 Total* C: 400 swim, 300 pull, 200 kick w/fins 4x75 swim w/:20 rest (descend 1-4) 4x100 swim w/:15 rest (No Walls) 4x100 pull w/:20 rest (3/5 breathing pattern by 50) 8x25 drill w/:15 rest 100 cool down *2400 Total*
A: 200 swim/200 pull/200 kick/200 swim 6x75 @ 1:30 (25 scull/25 kick/25 swim) 15x50 (5 @ :50, 4 @ :45, 3 @ :40, 2 @ :35, 1 easy/recovery) 500 Snake (50 free/25 non-free) 8x75 IM @ 1:20 (back/breast/free by 25) 6xPartner 50s (Partner A: Vertical Kick, Partner B: 50 Sprint!, alternate) 8x25 @ :40 (#1: hold right foot out of water, #2: hold left foot out, #3-4: swim) 300 cool down (50 Frog/100 swim/repeat) B: 200 swim/200 pull/200 kick/200 swim 6x75 @ 1:30 (25 kick/25 drill/25 swim) 15x50 (5 @ :60, 4 @ :55, 3 @ :50, 2 @ :45, 1 easy/recovery) 400 Snake (50 free/25 non-free) 6x75 @ 1:30 (25 non-free/50 free) 4xPartner 50s (Partner A: Vertical Kick, Partner B: 50 Sprint!, alternate) 8x25 @ :40 (#1: hold right foot out of water, #2: hold left foot out, #3-4: swim) 300 cool down (50 Frog/100 swim/repeat) C: 200 swim/200 pull/200 kick 4x75 w/:20 rest (25 kick/25 drill/25 swim) 9x50 w/:15 rest (2 FAST!, 1 easy/recovery) 300 Snake (50 free/25 non-free) 4x75 w/:20 rest (25...