Menu

Four Swim Sets For 70.3 Training

  • By Sara McLarty
  • Published Apr 10, 2014
An athlete warms up the day before the 2013 Ironman 70.3 World Championships at Lake Las Vegas. Photo: John David Becker

These 2,000–2,500-yard sets are designed to improve the swim at your next half-Ironman. Each set replicates the speed changes, distance and other factors that you may face in the 1.2-mile swim. Add one set to your quality swim session each week. Record your times and paces to track your progress.

Warm up and cool down sufficiently on your own.

RELATED: Jump Up To The Half Ironman Distance

Set 1

- 5×100 fast with 10 sec rest
- 3×500 as 250 smooth/250 strong with 30 sec rest
- 4×50 pull with ankle band only (no paddles) with 15 sec rest

Set 2

- 400 sprinting every fourth 25, no walls with 20 sec rest
- 4×400 pull descend time from 1–4 with 20 sec rest

RELATED – Going Long: Tackling 70.3 And Ironman

Set 3

Do 8x each, in order:
- 50 kick fast with 10 sec rest
- 100 swim strong, no walls with 10 sec rest
- 150 swim smooth, mid-race effort with 30 sec rest

Set 4

- 6×50 swim as 25 fast/25 easy with 10 sec rest
- 6×100 pull as 50 fast/50 easy with 15 sec rest
- 6×200 swim as 25 Tarzan Drill*/75 swim x2 with 30 sec rest

*Swim with your head above the water the whole 25.

More swim workouts from Sara McLarty.

FILED UNDER: Swim / Training TAGS:

Get our best triathlon content delivered to your inbox

Subscribe to the FREE Triathlete weekly newsletter