Swim Workouts

Just thought I'd share all the swim workouts for the IM training, in case you're interested. The running and biking are just as hard, but fortunately they are not nearly as complicated!

Base Phase (Weeks 1-10) Swim Sessions (about 2,500 meters/yards)

1. 300wu, 8×50 dr, 12×100@20sec, 8×50 dr, 200 cd
2. 300wu, 8×50 dr, 3×125@20sec, 2×175@30sec, 3×125@20sec, 8×50 dr, 200 cd
3. 300wu, 8×50 dr, 16×25@10 sec, 1×400@60sec, 16×25@10 sec, 8×50 dr, 200 cd
4. 300wu, 8×50 dr, 1×300@40sec, 3×200@30sec, 1×300@30sec, 8×50 dr, 200 cd
5. 2,500 straight swim at comfortable pace (75–80% perceived effort)

Build Phase (Weeks 11-20) Swim Sessions (about 3,000 meters/yards)

6. 500wu, 8×50 dr, 4×200@20sec, 6×100@15sec, 8×50 dr, 300 cd
7. 500wu, 8×50 dr, 16×25@10sec, 600 Pull, 16×25@10 sec, 8×50 dr, 300 cd
8. 500wu, 8×50 dr, 10×50@15sec, 4×100@20sec, 10×50@l5sec, 8×50 dr, 300 cd
9. 500wu, 8×50 dr, 200-300-400-500@45sec, 8×50 dr, 300 cd
10. 500wu, 8×50 dr, 7×125@20sec, 7×75@15sec, 8×50 dr, 300 cd
11. 3,000 straight swim at comfortable pace (75–80% perceived effort)

Peak Phase (Weeks 21-30) Swim Sessions (about 3,500 meters/yards)

12. 500 wu, 8×50 dr, 12×75@20 sec, 12×50@15sec, 12×25@l0sec, 8×50 dr, 300 cd
13. 500 wu, 8×50 dr, 5×400@45 sec, 8×50 dr, 300 cd
14. 500 wu, 8×50 dr, 6×(50+100+150)@20sec, 8×50 dr, 300 cd
15. 500 wu, 8×50 dr, 5×200@30sec, 5×100@20sec, 5×50@10sec, 6×25@5 sec, 8×50 dr, 300 cd
16. 500 wu, 8×50 dr, 3×150@20sec, 4×250@30sec, 3×150@20sec, 8×50 dr, 300 cd
17. 3,500 straight swim at comfortable pace (75–80% perceived effort)