Professional Swim Workouts by Professional Swim Coaches
Aug 21, 2017 – Podium Training – Masters Ironman Threshold Workout

Aug 21, 2017 – Podium Training – Masters Ironman Threshold Workout

As the fall Ironman season is upon us, I have a number of athletes prepping for their “A” race.

While there’s always some good long sets, I do like to keep things interesting with some good threshold and speed endurance to ensure we don’t lose speed over the duration of the athletes (my own triathletes, as well as those that swim with my Masters club) training.

Descending 100’s, but enough volume that we get the best of both worlds. Good endurance plus pushing some threshold efforts at the end of the main set. Times are based off a 1:20 base 100.


300 easy
200 pull

8 x 50 done as 25 drills, 25 swim @ :20 rest

Main set:
10 X 100 @ 1:40 – Steady effort
5 x 100 @ 1:30 Faster / LT effort
10 x 100 @ 1:35 – Steady
5 x 100 @ 1:30 Fast / LT effort

Cool down:
200 pull easy
100 easy kick with fins and board
100 swim easy

Workout Total: 4300

This workout was provided by Podium Training Systems Coach Dave Burgess.

If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

About Dave Burgess

Coach Burgess is certified as USA Triathlon Level 2 and ASCA Level 3. Dave is also a US Masters Swimming Level 3 certified Coach. [Read Bio]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of