HomeSwim8 Swim Workouts for Ironman Training

8 Swim Workouts for Ironman Training

These swim workouts range from 3,000 – 4,500 yards and should be used for advanced swimmers training for long distance events such as Ironman. If you’re getting started swimming, check out the our swimming equipment guide.

Key and Warm Ups

Key
Pull – use a pull buoy when swimming freestyle (and paddles if available)
Distances are the same whether in yards (yds) or meters(m)

Sw – swim
K – kick
 – seconds 

Swim Drills – You will find swim drills in the swim drill page of the site
Swim Warm-ups

Warm-up #1:
500 freestyle very easy
200 kick easy
100 swim easy
Total – 800 yds

Warm-up #2:
500 freestyle very easy
200 kick easy
100 swim easy
6 x 50’s 20 seconds rest between each
Total – 1100 yds

Workouts

3000 Yard Workout 1
Warm-up #2………1100 yds
600 Free Drill…………600 yds
20 x 50’s free
5-10″ bet. ea……….1000 yds
300 swim down………300 yds
Total………………..3000 yds
3000 Yard Workout 2
Warm-up #2……..1100 yds
600 Free Drill………..600 yds
10 x 100’s free
10-15″ bet. ea……..1000 yds
300 swim down………300 yds
Total………………..3000 yds
3000 Yard Workout 3
Warm-up #2……….1100 yds
400 Drill………………..400 yds
300 free – 15″ rest, 
3 x 50’s free 10″ rest
3 x 50’s kick – 10″ rest
rest 2 minutes
200 free 10″ rest
2 x 50’s swim 10″ rest
2 x 50’s kick 10″ rest
100 free
1 x 50 swim
1 x 50 kick …………..1200 yds
300 swim down……….300 yds
Total…………………3000 yds
3200 Yard Workout
Warm-up #2………1100 yds
300 Drill……………….400 yds
1500 free swim
aerobic pace………..1500 yds
200 easy swim down
Total………………..3200 yds
3500 Yard Workout
Warm-up #1…………800 yds
500 Drill
400 sw 15” rest
4×50’s sw 10” bet. ea
4×50’s k–rest 10”
2 min rest
300 sw, 3 x 50’s sw, 3 x 50’s K
200 sw, 2 x 50’s sw, 2 x 50’s K
100 sw, 1 x 50 sw, 1 x 50 K
200 freestyle swim down
Total – 3500 yds
4000 Yard Workout
Warm-up #1…………800 yds
1000 Freestyle Drill
(400 swim – rest 15”
300 pull – rest 15”
200 kick – rest 15”
100 swim – 2 minutes rest)
    Do this set 2 times
200 freestyle swim down
Total – 4000 yds
4000 Yard Workout
Warm-up #2
600 Freestyle Drill
10 x 200’s freestyle 20 seconds rest
300 swim down
Total – 4000 yds (m)
4500 Yard Workout 1
Warm-up #2
1000 Freestyle Drill
1500 swim freestyle – aerobic swim pace, rest 2-4 minutes
12 x 50’s kick – 10 seconds rest between each
100 freestyle swim down
Total – 4500 yds
Rating: 4.33/5. From 3 votes.
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Hazen Kent
As a former All-American swimmer, Hazen has spent many years as a competitive triathlete and coach of both triathletes and swimmers.
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