That Triathlon Show

An Ironman specific and a VO2max swim set that will improve your triathlon swimming

5 snips
Jan 13, 2026
Discover two swim sets that will elevate your triathlon game! First, the Ironman-specific 10×400m session builds mental toughness and pacing skills. Then, dive into a challenging VO2max set featuring 4 rounds of 8×25s, pushing your limits while integrating butterfly strokes. Learn how these workouts enhance endurance and race readiness, with tips on form and pacing strategies. Plus, find out about unique training methods like pool deck runs to mimic race conditions. Get ready to swim your best!
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INSIGHT

Mental Durability From Repetition

  • Long, repetitive sets teach mental durability that race-day open-water distance requires.
  • The session also reveals how fatigue builds and enforces pacing discipline for a long swim.
ADVICE

Race-Specific 10×400m Prep

  • Do 10 x 400m at Ironman effort with 15–20s rest once or twice in the build to prepare for the race swim.
  • Use progressive pacing and focus on holding form to build boredom tolerance and pacing discipline.
ADVICE

Use Long Sets Sparingly

  • Use the 10×400m session sparingly: once or twice in the build rather than regularly.
  • Focus its use on mental confidence and specific physiological prep for race pace and form under fatigue.
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