Sept 7, 2011 – Ironman Mike Aigroz

This workout was written for professional Ironman athlete Mike Aigroz a few weeks before the 2011 Ironman World Championship in Kona, Hawaii. Mostly aerobic freestyle base work mixed with some “traditional” swimming elements.

Workout

Warm-up:
400 Swim choice
300 Kick choice w/fins
200 Pullbuoy (75m pull, 25m scull)
100 Drill

Main Set:
400 Free (pullbuoy and paddles optional) @6’
4×100 Free @1’25
300 Free @4’15
6×50 Free @40”
200 Free @2’40
8×25 Free (fins and paddles optional) @25”
100 easy back

Pull Set (3 rounds):
200 Free w/pullbuoy (paddles optional) @3’
4×25 Free no breath @45”
200’s descend 1.-3., 4×25’s smooth perfect stroke

Swim Down:
2 rounds of the following:
200 Choice alt. 50 drill, 50 swim
100 Choice alt. 25 scull, 25 swim

100 Loosen

WORKOUT TOTAL: 4500

This workout was provided by Coach Nico Messer.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


Brought to you with the support of

Subscribe
Notify of
0 Comments
oldest
newest most voted
Inline Feedbacks
View all comments