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Motivation, Training

Conquering the IM Swim

I did my first Iron-distance swim workout tonight, and It. Was. Great.

Base training, what else you got for me?

I arrived at Wilson on the early side this evening, and by the time I was ready to jump in the water I had more than an hour to complete my workout before the masters team took over the pool. I hadn’t quite decided on a plan, but none of the options I had on hand sounded like fun. Well, training isn’t always going to be a blast. So I decided to bite the bullet and get as close to an Iron-distance swim as possible. That’s 4000m broken into long reps. Here we go..

800m meet warmup [400 MI kick/swim, 400 free drill/swim]

6 x 400 at IM race pace, 0:45 rest

800 cooldown [stroke every fourth 50]

Total: 4000m, 1:20

I have no idea what my IM pace is — I don’t know what I’m capable of and can’t really set reasonable goals at this point — so I decided to pick a pace I felt I could hold for a significant distance. Turns out that’s about 6:45 per 400. I hit it consistently for all six, which I’m very proud of at this stage in the game. I know the swim isn’t the most important leg in a race of any distance, but as it’s one of my strengths I’d like to do it well.

So if that’s my starting point: IM swim, I’m going to destroy you.



4 thoughts on “Conquering the IM Swim

  1. Sweet workout! Do you have IM specific workouts or are you really just making this all up? It looks great to me!

    Posted by Beth | March 3, 2011, 9:57 PM
    • It’s a combo of things — sets I like doing or remember from my swim days, options I’ve pulled from various sources, some help from Scott Molina’s One Hour Workouts — to mix it up and keep it interesting!

      Posted by Emily | March 3, 2011, 10:04 PM
  2. what’s UP. way to blow it out of the, erm, cough, water. 🙂

    Posted by katie | March 4, 2011, 8:36 AM
  3. I’m really impressed!

    Posted by amy | March 4, 2011, 9:29 AM

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