Professional Swim Workouts by Professional Swim Coaches
Coach Ludde – Ironman Race Pace

Coach Ludde – Ironman Race Pace

The set purpose is to train at an Ironman race pace. Start by figure out the goal, and then figure out race pace. The rest is less than 20 seconds during the 8x100s. The last round will be ALL IN, faster than race pace.


Warm up:
200 (100 free/100 IM)
4 x 30s vertical kick, rest 15s
4×50 25m Finger tip drill/25m swim
6×50 1-3 (1st faster then IM pace) @ 60

4x (8×100) Rest ≤ 20s (90 seconds extra btw rounds)
Round 1, 2-3s slower then IM pace — Round 2-3, IM pace — Round 4, all in, faster then IM pace

400 swim down


This free workout was provided by Coach Fredrik “Ludde” Lundin.

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

About Fredrik Lundin

Fredrik “Ludde” Lundin is the owner & Head Coach at Lundin Coaching & Consulting AB and Head Coach of the triathlete Lisa Nordén. [Full 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