A good swim session to try throughout the open water swim season, best done in your wetsuit and if possible, at similar time of day to race day.
A bit of everything including warm up, take out intensity, sustained effort and strength/concentration in the back end.
Distances for Standard / Half Iron-Distance swim – adjust intervals and intensity according to upcoming race schedule.
Short (similar to race day) Warm Up:
Approx 2-400m easy swimming inc backstroke and butterfly if you can and 2-3 x 30 stroke efforts at approx 90% effort
Set 1 (start in water if race is deepwater start, start from beach if race is beach start)
4 x 100m at above race intensity with high stroke rating / 30sec rest
Set 2 – sustained effort
4 x 400m at; just below, at, at and just above race intensity / 15sec rest
Set 3 – back end strength
4 x 100m building 1-4 with increase kick action and focus on efficiency of movement
Cool Down
2-400m nice and easy inc back stroke
Enjoy!