How to Train for Swimming in an Ironman Triathlon

Triathlete and television broadcaster Kim Hunter says, "The Ironman swim is very long, so the object is not to come out of the water too fatigued. It's most important to swim relaxed and smooth."

Difficulty: Challenging

Instructions

Things You'll Need:

• Running Shoes
• Running Socks
• Lace Locks
• CO2 Cartridges
• Aerobars
• Bike Pumps
• Spare Bike Tire Inner Tubes
• Sports Bars
• Sports Drinks
• Sports Gels
• Swimming Caps
• Swimming Goggles
• Wet Suits
• Road Children's Bicycles
• Sports drinks

1. Allow six weeks for the bulk of your most intense training.

2. Get the right equipment. This includes a good pair of goggles and a wet suit, if the water temperature is below 75 degrees. A cap is usually provided in the race.

3. Practice at least once wearing your wet suit.

4. Practice in open water before the event.

5. Swim at least three days a week in training.

6. Make sure two of those workouts have interval sessions, such as six times 300 yards, in the same time segments.

7. Swim one workout with longer segments, such as 500 to 1500 yards.

8. Work up to being able to swim 1 to 1 1/2 hours.

9. Aim for 13,000 to 16,000 yards per week during your six-week buildup.

10. Enter an open-water swim. These are good practice, as they tend to be in distances ranging from one to three miles.

11. Cut back in training two to three weeks before the event.

Tips & Warnings

• Remember, the Ironman Championships in Hawaii require a qualifying standard, which can be met at one of the 14 other annual Ironman-length events held worldwide.
• Find a masters swim team (age 19 and over) or group to train with.
• Consider consulting with a professional triathlon coach.
• Read up on the event, and speak to experienced triathletes.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity.

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