Ironmate - Mark Kleanthous

11C
SWIM – TOTAL DISTANCE 1400M
SESSION -3 X 200M
WARM UP 400M
25M EASY 10 SECONDS REST 25M HARDER REPEAT (50M)
CONTINUE EASY HARD 8 TIMES (400M)
YOU ARE NOW READY FOR THE
 MAIN SET 3 X 200M
300M NON STOP @ 7-8 OUT OF 10 EFFORT 60 SECONDS REST REPEAT TWICE.
400M COOL DOWN GOOD TECHNIQUE LEVEL 4-5 (200M)

10 weeks to go

10A
SWIM DRILLS 35 MINUTES

10B
SWIM 1900M
1500M BROKEN COUNT DOWN
WARM UP 200M
AT PREDICTED OPEN WATER SWIM RACE PACE
REDUCE DISTANCE BY 25M EACH TIME
MAIN SET
250M TAKE 30 SECONDS
225M TAKE 30 SECONDS
200M TAKE 30 SECONDS
175M TAKE 30 SECONDS
150M TAKE 30 SECONDS
125M TAKE 30 SECONDS
100M TAKE 30 SECONDS
  75M TAKE 30 SECONDS
  50M TAKE 30 SECONDS
  25M X 6 TAKE 15 SECONDS REST
COOL DOWN
200M

10C
SWIM – TOTAL DISTANCE 1400M
SESSION 800M NON STOP
WARM UP 400M
50M EASY 30 SECONDS REST REPEAT 8 TIMES (400M)
SWIM HARDER EACH 50M UNTIL YOU HAVE COVERED 400M
YOU ARE NOW READY FOR THE
 MAIN SET
600M NON STOP @ 7-8 OUT OF 10 EFFORT
400M COOL DOWN GOOD TECHNIQUE LEVEL 4-5 (200M)

9 weeks to go
9A
SWIM - ENDURANCE 1800M
300M WARM UP

MAIN SET 7 X 100M 30 SECONDS REST LEVEL 5-6 (700M)
3 X 50M = 25M DRILL 25M SWIM 30 SECONDS REST (150M)
3 X 50M =25M DRILL 25M SWIM 20 SECONDS REST (150M)
200M WARM DOWN GOOD TECHNIQUE LEVEL 4-5 (200M)

9B
SWIM – TOTAL DISTANCE 1.500M
SESSION 700M NON STOP
WARM UP 400M
50M EASY 30 SECONDS REST REPEAT 8 TIMES (400M)
SWIM HARDER EACH 50M UNTIL YOU HAVE COVERED 400M
YOU ARE NOW READY FOR THE
 MAIN SET
700M NON STOP @ 7-8 OUT OF 10 EFFORT
400M COOL DOWN GOOD TECHNIQUE LEVEL 4-5 (200M)

9C
SWIM DRILLS 40 MINUTES

8 weeks to go
8A
FAST 100M SWIMMING TOTAL DISTANCE 1300M-2000M
WARM UP 250M
MAIN SET
8-15 X 100M WITH 60 SECONDS REST
AT 85-90% EFFORT
COOL DOWN
250M BLOCKS OF 50M TAKE 45 SECONDS REST

8B
SWIM – TOTAL DISTANCE 1600M
SESSION 800M NON STOP
WARM UP 400M
50M EASY 30 SECONDS REST REPEAT 8 TIMES (400M)
SWIM HARDER EACH 50M UNTIL YOU HAVE COVERED 400M
YOU ARE NOW READY FOR THE
 MAIN SET
800M NON STOP @ 7-8 OUT OF 10 EFFORT
400M COOL DOWN GOOD TECHNIQUE LEVEL 4-5 (200M)

8C
SWIM DRILLS 55 MINUTES

7 weeks to go
7A
TEMPO SWIM TOTAL DISTANCE 1400M
DON’T UNDERESTIMATE THIS SESSION
WARM UP 200M
MAIN SET 1,000M
250M TAKE 60 SECONDS REPEAT 4 TIMES
AT RACE PACE PLUS 10-15 SECONDS PER 100M SLOWER
COOL DOWN 200M

7B
SWIM DRILLS 45 MINUTES

7C
SWIM – TOTAL DISTANCE 1700M
SESSION 900M NON STOP
WARM UP 400M
50M EASY 30 SECONDS REST REPEAT 8 TIMES (400M)
SWIM HARDER EACH 50M UNTIL YOU HAVE COVERED 400M
YOU ARE NOW READY FOR THE
 MAIN SET
900M NON STOP @ 7-8 OUT OF 10 EFFORT
400M COOL DOWN GOOD TECHNIQUE LEVEL 4-5 (200M)

6 weeks to go
6A
SWIM SPRINTS 1650M
75M SETS
WARM UP 375M
5 X 75M TAKE 30 SECONDS AFTER EACH 75M
MAIN SET 900M
12 X 75M TAKE 45 SECONDS REST
COOL DOWN 375M
5 X 75M EASY

6B
SWIM DRILLS 55 MINUTES

6C
OPEN WATER SWIM (OWS) SESSION
REDUCE YOUR STROKE COUNT -YOU NEED TO COUNT YOUR STROKES PER SEGMENT
WARM UP 6 MINUTES
MAIN SET
IF YOU ARE ABLE TO SWIM BETWEEN 2 BUOYS OR JETTY'S ETC COUNT YOUR STROKES
THE DISTANCE NEEDS TO BE BETWEEN 50-250M
WIND CONDITIONS AND WAVES WILL AFFECT THIS SESSION
AIM TO REDUCE THE NUMBER OF STROKES IN EACH DIRECT
LEARN TO USE THE WIND AND WAVES TO HELP YOU GET FROM A TO BE QUICKER AND WITH LESS EFFORT
EXPECT IT YOU MAY TAKE UP TO 25% MORE STROKES IN ONE DIRECTION COMPARED TO THE OTHER WAY
4-8 X 200M WITH 30 SECONDS REST AT EACH END
LEARN TO SWIM IN A STRAIGHT LINE OR USE THE WAVES AND WIND TO GET THERE QUICKER
WARM DOWN 6-8 MINUTES EASY SWIMMING
5 weeks to go
5A
SWIM DRILLS 50 MINUTES

5B
SWIM – TOTAL DISTANCE 1800M
SESSION 1,000M NON STOP
WARM UP 400M
50M EASY 30 SECONDS REST REPEAT 8 TIMES (400M)
SWIM HARDER EACH 50M UNTIL YOU HAVE COVERED 400M
YOU ARE NOW READY FOR THE
 MAIN SET
1,000M NON STOP @ 7-8 OUT OF 10 EFFORT
400M COOL DOWN GOOD TECHNIQUE LEVEL 4-5 (200M)

5C
SWIM – TOTAL DISTANCE 1900M
SESSION 1,100M NON STOP
WARM UP 400M
50M EASY 30 SECONDS REST REPEAT 8 TIMES (400M)
SWIM HARDER EACH 50M UNTIL YOU HAVE COVERED 400M
YOU ARE NOW READY FOR THE
 MAIN SET
1,100M NON STOP @ 7-8 OUT OF 10 EFFORT
400M COOL DOWN GOOD TECHNIQUE LEVEL 4-5 (200M)

4 weeks to go
4A
SWIM 1500M
300M WARM UP
3 X100M TAKE 30 SECONDS REST
EACH 100M QUICKER
MAIN SET
CREATE FATIGUE
100M HARD 8/10 FRONT CRAWL SWIM TAKE 30 SECONDS REST
100M HARD 8/10 FRONT CRAWL SWIM WITH PULL BUOY TAKE 30 SECONDS REST
100M HARD 8/10 FRONT CRAWL SWIM WITH PULL BUOY& HAND PADDLES TAKE
200M HARD 7/10 FRONT CRAWL SWIM TAKE 60 SECONDS REST
200M HARD 7/10 FRONT CRAWL SWIM WITH PULL BUOY TAKE 60 SECONDS REST
200M HARD 7/10 FRONT CRAWL SWIM WITH PULL BUOY& HAND PADDLES TAKE 60 SECONDS REST
COOL DOWN
300M EASY BROKEN EVERY 50M TAKE 30 SECONDS REST

4B
SWIM DRILLS

4C
OPEN  WATER SWIM 30-40 MINUTES
5 MINUTE WARM UP
GOOD SIGHTING LONG STROKES
LOOK UP EVERY 8 STROKES AIM TO SWIM IN STRAIGHT LINE TO BUOY OR TREE ON FAR BANK
SWIM 60 STROKES @ 75% 50 STROKES @ 80% 40 STROKES @ 85% REPEAT 4-5 TIMES
WARM DOWN 5 MINUTES

3 weeks to go
3A
SWIM DRILLS 30-40 MINUTES

3B
SWIM IN A POOL OR LAKE

GET INTO A FLOATING FROG HTNE INTO A STAR FISH
TREAD WATER FACING FORWARD THE SPRINT FOR 4-8 STROKES (LEFT & RIGHT ARM)
ON RACE DAY YOU WILL WANT TO BE VERTCIAL WITH THE WATER SO WHEN YOU HAVE TO START SWIMMING YOU DON’T HAVE TO KICK AND TRY HARD TO GET INTO THE SIWMMING POSITION.
THIS CAN USE UP A LOT OF ENERGY.

3C
OPEN WATER SWIMMING
DON’T HAVE A SPORTS WATCH OR UNABLE TO SEE YOUR WATCH DUE TO MURKY WATER ETC THEN THE EASIEST WAY IS TO COUNT YOUR STROKES - COUNT THE NUMBER OF STROKES YOU TAKE WITH YOUR RIGHT ARM
WARM UP 6-8 MINUTES EASY SWIMMING
PYRAMID SET
20 STOKES HARD 10 STROKES EASY EFFORT LEVEL 7 OUT OF 10
30 STROKES HARD 10 STROKES EFFORT LEVEL 7 OUT OF 10
40 STOKES HARD 20 STROKES EASY EFFORT LEVEL 7 OUT OF 10
50 STROKES HARD 20 STOKES EASY EFFORT LEVEL 8 OUT OF 10
60 STOKES HARD 30 STROKES EASY EFFORT LEVEL 8 OUT OF 10
50 STROKES HARD 20 STOKES EASY EFFORT LEVEL 8 OUT OF 10
40 STOKES HARD 20 STROKES EASY EFFORT LEVEL 8 OUT OF 10
30 STROKES HARD 20 STROKES EASY EFFORT LEVEL 8 OUT OF 10
20 STROKES HARD 10 STROKES EASY EFFORT LEVEL 8 OUT OF 10
WARM DOWN 6-8 MINUTES EASY SWIMMING

2 weeks to go
2A
WARM UP 300M
MAIN SET
RELAXED LONG DISTANCE 800M
RACE PACE PLUS 10 -15 SECONDS PER 100M SLOWER
IF YOU SWIM 800M IN 16 MINUTES THEN TARGET 100M PACE
SHOULD BE 16 MINUTES PLUS 8 X 10 SECONDS = 120 SECONDS OR
2 MINUTES PLUS 16 MINUTES = 18 MINUTES
COOL DOWN 300M

2B
SWIM DRILLS

2C
OPEN WATER SWIM SESSION
LOOK UP - GOOD SIGHTING PRACTISE SESSION
WARM UP 8 MINUTES - EFFORT LEVEL 3 INCREASING TO LEVEL 6 OUT OF 10

MAIN SET EFFORT LEVEL 5-7 EASY SKILL SESSION LEARN TO IMPROVE SWIMMING THE SHORTEST ROUTE
SWIM FROM TWO BUOYS COUNT YOUR STROKES - (DISTANCE 50-250M)

SWIM FOR 120 STROKES - LOOK UP EVERY 4 STROKES TO SEE YOU ARE SWIMMING IN A STRAIGHT LINE
SWIM FOR 120 STROKES - LOOK UP EVERY 6 STROKES TO SEE YOU ARE SWIMMING IN A STRAIGHT LINE
SWIM FOR 120 STROKES - LOOK UP EVERY 8 STROKES TO SEE YOU ARE SWIMMING IN A STRAIGHT LINE
SWIM FOR 120 STROKES - LOOK UP EVERY 12 STROKES TO SEE YOU ARE SWIMMING IN A STRAIGHT LINE

REPEAT SWIM FROM TWO BUOYS AND SEE HOW MUCH YOU IMPROVED WITH PRACTISE SWIMMING IN A STRAIGHT LINE

WARM DOWN 6-8 MINUTES - EFFORT LEVEL 6 SLOWING TO EFFORT LEVEL 3

Race week
1/A
SWIM SPEED TOTAL DISTANCE 600-800M
SWIM IN A POOL OR LAKE
200M WARM UP BUILD UP PACE
GET INTO A FLOATING FROG THEN INTO A STAR FISH
TREAD WATER FACING FORWARD THEN IMAGINE THE START SO SPRINT FOR 4-8 STROKES (LEFT & RIGHT ARM)  
REPEAT 4- TIMES
ON RACE DAY YOU WILL WANT TO BE VERTCIAL WITH THE WATER SO WHEN YOU HAVE TO START SWIMMING YOU DON’T HAVE TO KICK AND TRY HARD TO GET INTO THE SIWMMING POSITION.
THIS CAN USE UP A LOT OF ENERGY.
COOL DOWN
300M NON STOP EASY SWIM

1/B
GET READY TO RACE
PRACTISE RACE DAY WARM UP
ARM SWINGS
WARM UP IN WARM BEFORE OPEN WATER RACE
25 M SPRINTS
10 X 25M SPRINTS @ 85% EFFORT
TAKE 60 SECONDS REST
KEEP GOOD FORM
FINISH WITH 12 X 25 M DRILLS
25M DRILL TAKE 20 SECONDS REST REPEAT THEN DO NEXT DRILL
TRAIL FINGERS ALONG SURFACE DURING RECOVERY X 2
OPEN FINGERS X 2
RIGHT ARM ONLY X 2
LEFT ARM ONLY X 2
CATCH UP X2
DOGGIE PADDLE X 2
WATER POLO X 2
COOL DOWN
200M EASY

1C
BRITISH GAS OPEN WATER SWIM
FOR RACE MORNING BREAKFAST TIPS FOR THE BRITISH GAS SWIM
CLICK ON LINK BELOW
http://www.ironmate.co.uk/Race_Morning_Breakfast.html
TRY NOTHING NEW
PRACITSE RACE BREAKFAST IN THE MONTHS BEFORE THE SWIM.
SEE YOU AT THE RACES!

Useful links from swim pace guide to open water tips to rough water conditions and how to overcome the conditions, wet suit tips and much more.
http://www.ironmate.co.uk/pace_chart.pdf
http://www.ironmate.co.uk/open-water-swimming.htm
http://www.ironmate.co.uk/Over.come.open.water.conditions.htm
http://www.ironmate.co.uk/How-to-swim-in-rough-water.htm
http://www.ironmate.co.uk/open-water-swimming.htm

Mark Kleanthous has competed in over 400 triathlons and many open water swims.
Mark has completed 2 Swimathons 5,000m swims on the same day in a 20m pool that’s 250 lengths both times. Amazingly he finished the evening swim less than 30 seconds slower than the morning Swimathon. Mark has also crossed the English Channel in a relay swim and swam in numerous rivers lakes and oceans around the world.

JARGON
OWS = OPEN WATER SWIM