What swim speeds? – Iron distance 12-14 hours plan

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This topic contains 1 reply, has 2 voices, and was last updated by  Robbie Haywood 1 year, 9 months ago.

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  • #12438

    Matthew
    Participant

    Hi,
    I have the Iron distance 12-14 hours plan.
    Often when describing the swim sets there is no intensity given.
    Occasionally it is listed, like week 8, Friday “16 x 50m as 3 easy / 1 fast” but that is rare.

    Eg: Week 9, Friday.
    w/u: 200, 2 x 100, 2 x 50 (total 500) Swim or pool buoy only
    m/s: 4 x 200 (paddles/pool buoy, 10 sec rest)
    100 easy (no paddles)
    3 x 200 (paddles/pool buoy, 10 sec rest)
    100 easy (no paddles)

    What speed/intensity is the warm up? Is it easy, like in the run warm ups?
    And is there a rest period of some sort between the warmup sets?

    On the main set, what intensity is the 4×200 done at?
    I assume it would be hard/mad, else why would we need a defined rest period… but that’s just a guess.

    In the absence of specific instructions, I’ve always gone hard/fast. Should I continue that?

    Matthew

    #12439

    Robbie Haywood
    Keymaster

    Thanks for your question. Warm up and cool down are as suggested, easy. For all workouts, whether swim, bike or run.

    Swimming unlike running is a low impact sport, where we can swim hard pretty much every workout, where if we did that in running we would be picking up injuries all the time.

    Some swim workouts include sprints, or fast – and usually have easy recovery too. Hence 4 x 25 as 3 fast, 1 easy; which are 3 all out, 1 recovery.

    But for most other swim intervals, we use our guide of ‘as you feel’ which means listen to you body and you decide what is good on that day at that moment. If tired then swim the workouts easy. If you feel good you can push the pace a little. If feeling excellent you can push the pace a lot.

    Hope that helps.

    Cheers.
    Robbie

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