Professional Swim Workouts by Professional Swim Coaches
G.A.S. – Ironman Repeats

G.A.S. – Ironman Repeats

A good challenge for some aerobic swimming with repeat 100’s on varying intervals. Excellent set for triathletes whether it be IM distance or 1/2 IM distances.

If your pace is 1.30 or slower you can adjust the intervals accordingly. The goal here is to minimize your rest keeping you HR elevated with an RPE of 80-85%.


1 x 600 mixer on 10
10 x 50 on 1:20 Kick your stroke fins optional

Main Set (hold race pace + 3-5sec):
3 x 100 on 2:00 free – set pace for set
2 x 100 on 1:55 free
3 x 100 on 1:50 free
2 x 100 on 1:45 free

1 x 200 on 4:00 recovery

2 x 100 on 1:50 free
3 x 100 on 1:45 free
2 x 100 on 1:40 free
3 x 100 on 1:35 free

400 warm down (walk, bob, float, ez)

Workout Total: 3700

This free workout was provided by Gators Academy of Swimming Head Coach Clint Stevens.

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

About Clint Stevens

Coach Clint is currently the Director of Competitive Swimming and Head Coach for Gators Academy of Swimming. [Full Bio]

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