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This weeks Ironman Swim Set

Speed Endurance session


Warm up

100m FC relaxed

50m Fists 10 rest

50m catch up 10 rest

50m kick 10 rest

50m pull 10 rest

100m FC build pace each 25m

Main Set

20 x 200m off 3 mins 15 secs

cool down

50 back

50 fc relaxed

100 easy choice

Total 4600m

session above main set can be modified for the distance you race (increase / decrease turnaround time depending on your level)

1/2 IM 15 x 200m off 3 mins 20

Olympic 10 x 200m off 3 mins 25

Sprint 5 x 200m off 3 mins 30


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