One-Hour Workout: 140.6 Swim Set

While establishing an aerobic base is important for long-distance athletes, keeping a workout focused on pace can make it more productive.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

This week’s swim workout comes from coach Tess Mattern of MP Multisport in Fort Collins, Colo. Tess is the assistant coach for the Colorado State Triathlon team, and works as the swim specialist and nutritionist for MP Multisport. Tess swam for Emory University and transitioned to triathlon as an athlete and coach five years ago. “While establishing an aerobic base is extremely important for long-distance athletes, keeping a workout focused on specific pace can make the workout more productive,” Mattern says. “As you go through the main set, the rest decreases a bit to challenge you to keep pace with less rest.”

RELATED – Coach’s Note By Lance Watson: The Ironman Swim

Warm-up (600)
200 swim, 200 drill, 200 pull

Main Set (2400) – swim or pull
3×100 with 25 sec rest, find a comfortable pace that you could maintain for the 2.4-mile race swim
2×150 with 20 sec rest, hold pace established on first 3×100
300 with sec 20 rest, hold pace
600 with 15 sec rest, build end of 600
300 with 15 sec rest, hold pace from 600
2×150 with 10 sec rest hold pace from 600
3×100 with 10 sec rest, finish strong!

Cool-down (200)
200 choice

Total yardage = 3200

RELATED: 4 Swim Sets For 70.3 Training

More one-hour workouts

Jan Frodeno Reflects on His Final Ironman World Championship

Immediately after finishing 24th place at his final Ironman World Championships, the Olympic medalist (and three-time IMWC winner) explains what his race in Nice meant to him.