Sept 8, 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. Mix of aerobic and speed work to get used to the possible rhythm changes of the Open Water swim.


400 swim choice
8×25 free w/paddles and ankle strap R10”
400 free w/pullbuoy and paddles build by 100
8×25 free w/fins and paddles DPS tempo R10”
100 easy back

Main Set:
4×25 free FAST @30”
200 free @2’50 + R30”
4×25 free FAST @30”
2×200 free @2’45 + R30”
4×25 free FAST @30”
3×200 free @2’40 + R30”
4×25 free @30”
400 free (1st 25 of each 100 FAST, 75 hold solid pace)
30” extra rest after each block of 4×25’s and 200’s

Pull Set:
800 free w/pullbuoy and paddles pyramid
(25/25 – 50/50 – 75/75 – 100/100 – 75/75 – 50/50 – 25/25)
first distance of each “block” tempo, second distance DPS

Swim Down:
400 loosen – 25 scull, 25 drill, 50 swim (odd: free – even: stroke)


This workout was provided by Coach Nico Messer.

Goal of the 4×25’s during the main set is to work on the high speed and fast pace of the start of an Ironman (and Triathlon) race where you try to place yourself in the best position possible for the swim. Followed by 200’s at aerobic pace focusing on resting the legs for the bike and run.

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