Half Ironman Swim Training Plan

When you start training for a 70.3 half ironman, make sure you know what you’re getting yourself into on the swim. The half ironman swim is 1.2miles. This is only 400m longer than the Olympic Triathlon. So, when you develop your half ironman swim training plan, it won’t look too different from training for the Olympic distance triathlon.

When you train for a half ironman, it’s important to keep a balanced approach. This includes swimming at higher intensities (near threshold), varying your swim pace, and training in open water and in a pool.

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Setting Your Baseline Swim Fitness

Before diving into a training plan, you’ll need to establish a baseline level of your swim fitness.

The most common metric coaches use is the Critical Swim Speed (CSS). Your CSS is the fastest pace you could hold continuously without exhaustion. Essentially, CSS approximates your lactate threshold.

Understanding your lactate threshold will be important to develop your heart rate training zones for your run and bike workouts.

After determining your Critical Swim Speed, you can work with your coach to develop workouts that are targeted towards increasing your lactate threshold.

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Half Ironman Swim Training Plan Based on Fitness Level

As you become a more advanced swimmer, you can move up to the more advanced workouts. These workouts can be used as a proxy towards your overall swim progression. When starting out, swimming 1-2 times per week is optimal. As you progress towards race day, swimming 2-4 times per week during the build phase of the training plan will deliver the best results.

Structured training plans are key to developing the endurance needed to swim a 70.3 Half Ironman

Swim Workout 1: Foundational Stroke Technique

Objective: This workout is an an introduction to structured swim training. The main goal is to build stamina at a comfortable pace. Focus on form and technique.

Distance: 2,000 Yards

Difficulty: Beginner

Warm-Up: 400 yards freestyle at a comfortable pace
Drill Set: 4 x 50 yards finger drag drill (focus on high elbows and relaxed hands), rest 20 seconds between each
Main Set: 5 x 200 yards freestyle at moderate intensity, rest 30 seconds between each
Cool Down: 200 yards easy swim, any stroke

Workout 2: Freestyle Tempo

Objective: Improve stroke efficiency. The catch up drill will help promote smooth strokes and body rotation. Increased yardage will also boost endurance.

Distance: 2,500 Yards

Difficulty: Intermediate

Warm-Up: 500 yards mixed freestyle and backstroke
Drill Set: 6 x 50 yards catch-up drill (emphasize long, strong pull), rest 20 seconds between each
Main Set: 4 x 300 yards freestyle at moderate intensity, rest 30 seconds between each
Kick Set: 4 x 50 yards kick with a board, rest 20 seconds between each
Cool Down: 200 yards easy swim, any stroke

Workout 3: Tempo Endurance

Objective: Increase endurance distance while focusing on balance and rotation. The pull set will help develop upper body muscles and strengthen your pull.

Distance: 3,000 Yards

Difficulty: Intermediate Advanced

Warm-Up: 400 yards mixed freestyle and backstroke
Drill Set: 8 x 50 yards 3/4 catch-up drill (balance and rotation focus), rest 20 seconds between each
Main Set: 3 x 500 yards freestyle at moderate intensity, rest 45 seconds between each
Pull Set: 4 x 100 yards pull with a pull buoy and paddles, rest 30 seconds between each
Cool Down: 300 yards easy swim, any stroke

Workout 4: Race Prep

Objective: Improve stroke symmetry and strength through unilateral training by isolating one side at a time. This workout will challenge your endurance and introduces kicking to improve race efficiency.

Distance: 3,500 Yards

Difficulty: Advanced

Warm-Up: 500 yards mixed freestyle and backstroke
Drill Set: 8 x 50 yards single-arm drill (unilateral focus), rest 20 seconds between each
Main Set: 4 x 500 yards freestyle at moderate intensity, rest 45 seconds between each
Kick Set: 6 x 50 yards kick with a board, rest 20 seconds between each
Cool Down: 300 yards easy swim, any stroke

Workout 5: Ironman Endurance Training

Objective: Target swim specific endurance and power to mimic Ironman distance race. This workout is designed to simulate 70.3 distance in the main set, and improve fatigue resistance with supplementary sets.

Distance: 4,000 Yards

Difficulty: Advanced

Warm-Up: 500 yards mixed freestyle and backstroke
Drill Set: 10 x 50 yards fist drill (improve pull and hand entry), rest 20 seconds between each
Main Set: 5 x 500 yards freestyle at moderate to high intensity, rest 45 seconds between each
Pull Set: 5 x 100 yards pull with a buoy and paddles, rest 30 seconds between each
Kick Set: 8 x 50 yards kick with a board, rest 20 seconds between each
Cool Down: 400 yards easy swim, any stroke

Final Takeaways

Remember, each swimmer is unique, and it’s important to adapt the workouts to your current level of fitness and proficiency in swimming. Long distance swim workouts in open water should never be done alone. Take these workouts and modify them as needed to fit into your overall training plan.