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.


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


This workout was provided by Coach Nico Messer.

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