How To Break 40 Minutes For A 70.3 Ironman Swim

How To Break 40 Minutes For A 70.3 Ironman Swim | GTN Training Tips

Рет қаралды 160,119

Күн бұрын

The swim section of an ironman 70.3 covers a distance of 1900m and while the bike and run sections are longer, getting the swim right can really boost your half ironman time! In this video, Heather and Mark take us through some training tips that can help you break the 40 minute mark for a 70.3 swim.
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Пікірлер: 98

@bencritterson640 Жыл бұрын

I followed this guide and swam 37:50 yesterday at Timberman 70.3, thanks for the tips!

@Onlysolutions-2021 11 ай бұрын

how may times we need to do this two sessions? like in a day we have to do both or in a week we have to do for 4 days?

@alanjackman5729 2 жыл бұрын

Really the Suckiest part about being a good swimmer in a triathlon is when you do a sub 28 min swim all that happens is you get passed left and right after. It's the hardest thing mentally you have a great fast swim and when you get onto the bike ooooof people just blow by you. It eats at you the whole time.

@laurabartha606 2 жыл бұрын

I can relate. My first 70.3 was 30mnts first women out of the water...but the rest of the race I was overtaken by many people :(

@bigbuggie5 2 жыл бұрын

You probably should work on the bike more.

@rielbertrand8255 Жыл бұрын

You’d be close to 20 mins up on me. I’m always catching slower bikers and runners but it’s a lot of time to make up on the stronger overall athletes .

@pmbdk 10 ай бұрын

So true. The best tri distsnce should be 5k swim, 50k bike and 20k run. Much more fair. But bike companies will disagree

@rabbit4U 8 ай бұрын

Easier to make good progress in biking/running than in swimming where it takes years to get a decent level. Personally I love the feeling of being in the top group out of the water, then defend the position!

@tommylobotommy 2 жыл бұрын

I think the problem is not fully described, it should be: how to break 40 mins comfortably. You can go into beast race mode with many people around, but then you will pay for it later :) I guess it's easier to make up for a slow swim on a bike.

@MrBraindead101 3 жыл бұрын

A great video with tips applicable to whatever your target time is. Definitely get someone who knows swimming to check your technique!

@ChrisMarshallUS 3 жыл бұрын

Thank you, have been enjoying these videos as I get back into regular swimming, my personal goal is to try a tri in 2022 so these really do help.

@alisontriathlonlover 3 жыл бұрын

Thanks for the tips 👍 🏊‍♀️

@65lakko 2 жыл бұрын

My first swim on IM 70.3 in Zell am See 2017 was in 44 min. After four years of training, I swam under 35 min on IM 70.3 Gdynia 2020. But it was in wetsuit. Before the week at IM 70.3 Graz, I swam without a wetsuit and I swam only in 42 minutes. I am still a weak swimmer, especially when I swim without a wetsuit.

@l.a.210 3 жыл бұрын

Cheers 😃 lifeguarding essential 🥰

@mustaphab.1190 2 жыл бұрын

Please consider the distance as 2K since that would be the case for many at this level (poor alignment and sighting)

@MrTraveller. 3 жыл бұрын

Thanks

@leoreinardt6535 7 ай бұрын

What do you mean with „turnaround time 2min20“ at the main set of the pace workout?

@na-dk9vm 4 ай бұрын

Im training for my first triathlon in june. Olympic triathlon. I can do the 1500m swim in 49 mins, the cutoff is 55 mins. The only probelm i have is im so tired when im swimmimg. I take so many breaks. Im still getting in under the cutoff time but do i just keep doing 1500m sessions, or do i add easier swim sessions ?? Currently doing 2 sessions a week

@benoitdevaux2534 Жыл бұрын

Great content as always and I actually love even more all the new trainings séries you have delivered since the beginning of the year! Do you think it could be possible to have exactly the same video but to be below 35 minutes for instance. The idea would be to understand how much effort that would represent compared to be below 40minutes…

@thesea4120 7 ай бұрын

Used to swim competitively at county level only ever did a 1.5k at a gala in 21 mins. Recently did a 2k non stop in training in 33 mins.

@shadwabarghash8734 2 жыл бұрын

what's difference meant between 100m and 2x 50m ?

@justinhammer3366 3 жыл бұрын

Any recommendations for preventing muscle cramps while in the pool? I've noticed that as I've increased my run/bike mileage and my body is already feeling those efforts when I start a swim workout, I've been cramping up midway through the swim. It tends to happen off of a flip turn where one of my calf muscles will seize up just below my knee. Or, I'll get a cramp in the bottom of my foot during a kick set. Anyone else experience this?

@stephaniexyz3781 3 жыл бұрын

Hi Justin, I have had the same issue. My doctor told me to take some Magnesium and do a little bit of active stretching before my swim session. That helped. I didn't have any cramps since I have started doing this.

@MrBraindead101 3 жыл бұрын

Definitely calf stretches before a swim. Also drink tonic water as the quinine helps cramp.

@kerrynball2734 3 жыл бұрын

For me this is a left-over from running. It would happen if I do a Run then a Swim. Muscles didn't recover from the run yet. I think it's from having you foot joint straight. Most of the time in the rest of your life it's at 90 degrees.

@justinhammer3366 3 жыл бұрын

Thanks for the magnesium tips. I'll try doing some stretches after a warmup in the pool too. I swam in high school and can only remember one time where I got a cramp during practice. I definitely wasn't running and biking during that time too though, and my body was obviously much younger.

@ironmantooltime Жыл бұрын

I find the sighting strokes get harder through the set and start to spoil my rhythm. Would reverse crunches (lifting from lower back) help? Any pool drills for this?

@jeff-ji3kh Жыл бұрын

you can design a set to incorporate sighting . I had a triathlete break 40 no wet suit but swam a total of 2300 metres. an extra 400 m spend zigzagging (garmen image) it was all on the last stretch with sun in his eyes. next practice I'm going to have him do repeat 200s for roughly 25 minutes with moderate rest then we'll do 10 minutes of 25 free 25 heads-up free as fast as possible 25 kick on back arms down there are things you can do for posture on land but "supermans" to prime a line of sight wouldn't be one of them

@ironmantooltime Жыл бұрын

@@jeff-ji3kh ok cheers, heads up free might be something to look at 👍

@jeff-ji3kh Жыл бұрын

@@ironmantooltime when u do the drill and how you do it is as important as just doing it

@ironmantooltime Жыл бұрын

@@jeff-ji3kh heh I don't have a coach so all I can work on is ideas, don't sweat it 😎👍

@KlemenSuligojTri 3 жыл бұрын

That's my target and I really wish I'd achieve it ... but I've been stuck at 2:30/100m pace for a while now

@timvanmonero2720 3 жыл бұрын

you're my hero, swimming that fast already. just continue and it will drop

@anthonybruno8965 3 жыл бұрын

Watch effortless swimming's channel. You could easily get that down to sub 2 minutes with technique and body position changes. Make sure you keep your head and chest down to keep your legs high and keep your shoulder close to your cheek when you pull back on the water for maximum power.

@eranktz 2 жыл бұрын

@@anthonybruno8965 +1 for Effortless Swimming. Great channel for swimming tips.

@Browneyedgirl207 2 жыл бұрын

I’m also stuck at that pace! I can go further distances now but seems like no matter what I can’t increase the pace

@jeff-ji3kh Жыл бұрын

@@Browneyedgirl207 do fast 25s. professional coaching

@Bliboify 3 жыл бұрын

Would you do a similar video for under 30 or under 60 for the full in the future? Would be cool to get your thoughts on this.

@chrismbarber123 3 жыл бұрын

kzfaq.info/get/bejne/opmke6yZqpu7nH0.html

@chrismbarber123 3 жыл бұрын

That's their video for under 60 in a 140.6

@jdani109-zr6lr 9 күн бұрын

Im very excited to do a half triathlon except i live in queensland australia where we do the swim in the sea and we have alot salt water crocodiles and jelly fish ect 😢. Im terrified of becoming a snack.😂

@oj978 3 жыл бұрын

I've only recently broken 1500m in 40 minutes. My endurance is pretty good but I just don't seem to propel myself in the water! It's incredibly frustrating

@anthonybruno8965 3 жыл бұрын

It's a combination of feel for the water, hand/ arm position and timing. Check out effortless swimming's channel

@oj978 3 жыл бұрын

@@anthonybruno8965 cheers. I check out their videos from time to time. I suppose I'll keep working on technique and maybe it'll click one day!

@lukascadan 2 жыл бұрын

Focus only on the technique. Endurance and stamina is not problem for almost thriatlonists. What is missing for being able to swim “effortlessly” is the technique. Eliminate the drag should be the main goal. Especially for thriatlonists. Reduce drag=save energy. Do everything what you can to reduce the drag means keeping balanced and streamline position for all time. It saves soooo much energy that you can burn on the bike and in runing later. I can do 1,9km in 36min. I am able to swim that after 2 years practicing totalimmersion advices. Before that I never swam this distance in a row. I really recommend TI ;-)

@oj978 2 жыл бұрын

@@lukascadan appreciate it. I suppose i would like to do an aquabike next year and that'll help. I'll review total Immersion again sometime

@pmbdk 10 ай бұрын

I didn’t follow this guide and now swims sub 35 min 1900 m 😊 Swimming sub 40 min on that distance has very little to do with fitness. What I see in real life is one major problem: Keeping your legs low in the water. This suddenly makes it 2-3 times harder. So just work on that and save your fitness for the bike/run part

@TheRixstar 3 жыл бұрын

The entire time I thought it was 1.9 mile swim, for a year i thought this... well that would of been a nice surprise race day.

@99cya 5 ай бұрын

seriously? i can imagine your joy when you finally found out :-)

@MrTigerlilly68 2 жыл бұрын

Please GTN show us how to swim sub 60 min on IM distance 🌞😁

@gtn 2 жыл бұрын

You're in luck! 👉 gtn.io/60minIMswim

@jamesmckenna5993 Жыл бұрын

One of the way the way to get used to be uncomfortable in the swim pool is go first thing soon as the pool opens lots a grumpy swimmers then and u need to keep up The pace 😂😂

@thenerdymamil8557 3 жыл бұрын

I have participated in a few triathlons and recently did also a 70.3 (swmming was 40:47) However, I have the feeling my swimming times do not really depend so much on my swimming abilities- but rather on the speed the pack around me is moving. And to have a safe and pleasant swim I always try to avoid starting in the first group- so I am inavitably among slower swimmers. So I would focus my training rather on the bike and the run.

@kahotam7975 3 жыл бұрын

I did my first tri in London last week and was stuck behind a bunch of slow swimmers as well =(. Found it very challenging to overtake as there were people beside me

@thenerdymamil8557 3 жыл бұрын

@@kahotam7975 That's what I mean. But it can also work the other way: if you have fast swimmers touching your feet you will get faster 😁

@ironmantooltime Жыл бұрын

I can't modulate my pass much (at all) so I swim my own pace no matter what's around me. Occasionally I have to overtake a breast stroker or flailing middle aged male cyclist out of their element but by then the pack has usually thinned out so not an issue. I'm even considering swimming in Swedes, so slight is the chance I'll get kicked in the face 😂

@99cya 5 ай бұрын

dont get me wrong saying that but as long as you dont drown yourself at swimming, its the least important section. or i say it this way: if i wanna be trash in one discipline, its for sure swimming. being trash in cycling or running loses you way more time than you would in swimming.

@websvify 2 жыл бұрын

100m pace should ~1:40 to swim 2km at 2:00. Minus 10s/100 due to wetsuit, plus some navigation mistakes

@shurrrig Ай бұрын

Why did you guys feel like 40 minutes is a good cut off? Like. i need about 45 minutes in the pool to swim 2k, pretty comfortably, and i'm by no means a good swimmer yet. Would 40 min in the iron man swim be considered really good? or just.. good enough? Im just curiious.

@patricia_w 2 жыл бұрын

You should now make a video on how to break 30 mins for 70.3

@luiscastro2020 3 ай бұрын

is that left arm stroke at 1:45 incorrect?

@kiwigunner Ай бұрын

Their swimmer is losing a lot of power and distance per stroke, wasting a lot of effort

@SB-yz7lk 4 ай бұрын

I thought my swim was weak...1500m pool 25:55, 1900m 33:10....open water 1900m varies, 33-36 mins...Im 52 yrs old and always looking to improve...

@chiensean 2 жыл бұрын

Despite doing a sub 40m on the pool nothing is more depressing than fighting massive currents and ocean surges in an actual race.

@peterningelgen278 Жыл бұрын

I aim more a sub 40 for 3.8, full distance.

@rubenspons 3 жыл бұрын

Warm down…. Cool down?

@dianes.1909 3 жыл бұрын

Yes. The same.

@timvanmonero2720 3 жыл бұрын

i wonder, with these times...i can swim 1800m in 60 minutes - but i'm also 130kg with 177cm so i'm not shaped as a torpedo. does anybody know what my huge hanging belly is slowing me down? is it 2 minutes or 10?

@RapManCZ 3 жыл бұрын

Probably more than 10... I am 176cm, 63kg, I swimm 1-2 times per week. 2km in 50minutes with heartrate around 140-145bpm.

@timvanmonero2720 3 жыл бұрын

@@RapManCZ damn, hate to be fat. makes me angry and makes me feel i wanna eat now 🤦‍♀️

@RapManCZ 3 жыл бұрын

@@timvanmonero2720 You can start with low heart rate training. Have a look at MAF training method. It is focused on running, but you can use the same heart rate for other activities too. When you combine it with proper nutrition (less carbohydrates), you will see the results very soon.

@timvanmonero2720 3 жыл бұрын

@@djokovic1747 we talk about 300lbs / 135KG that buoyance might be there, but the drag is insane ;-)

@anthonybruno8965 3 жыл бұрын

You could easily do 1800 in half that time. It's all technique and body position. Check out effortless swimming

@heruhendrajito48 2 жыл бұрын

😎😍😎

@yogipool 2 жыл бұрын

🏊‍♀️🧘‍♀️

@clashking8412 2 жыл бұрын

I can swim 2k in about 34 minutes

@ruffatoluca3271 3 жыл бұрын

I had 39min when i did my first race . I never did sport before . I had shitty technique . So it not so hard . My 2nd race was already 30 min with better technique

@thenerdymamil8557 3 жыл бұрын

You are sure that you were swimming 1.9km?

@luciocoriandolo4615 3 жыл бұрын

1'34"/100 se non sei un nuotatore nato è davvero difficile farlo...forse erano 1500 metri e comunque sarebbe un ottimo risultato lo stesso...🤷🏻‍♂️

@thenerdymamil8557 3 жыл бұрын

@@luciocoriandolo4615 yes, 30min for 1500 is more realistic for an age group athlete

@ruffatoluca3271 3 жыл бұрын

@@thenerdymamil8557 yup 1.9km . On the 3th time my goal was under 30min . But because i was in the middle of the pack i got trapped and i was alot of work to overtake swimmer. I had 2 complete stop because i got cut by 2 swimmers at the same time 😂 it ended with 32 min and something 🤣 . Btw it was always the same race 3 years in a row . (70.3) luxemburg

@thenerdymamil8557 3 жыл бұрын

@@ruffatoluca3271 Congrats! You must be very talented for swimming. Most of us struggle to reach 2min/100m, as this GCN video implies.

@BenjaminBriu 3 жыл бұрын

Nothing will help me!!

@dianes.1909 3 жыл бұрын

Me neither. 🙈

@chilly2171 3 жыл бұрын

No offense but the both of y'all have horrible form. Dropped elbows, wide kicks and wind milling your strokes.

@markthrelfall3577 3 жыл бұрын

No offence taken 😂 I’m happy to say that i windmill my arms, but it’s helped me in the open water. Check out our open water vs pool stroke video if you’re coming from a swimming background

@chilly2171 3 жыл бұрын

@@markthrelfall3577 No problem, thanks for clarifying. Not sure if you're real or fake Mark. But I wrote this from the perspective of someone who doesn't swim open water.

@jeff-ji3kh Жыл бұрын

@@markthrelfall3577 windmill is inefficient for long distances. high elbow is preferential . you lose the catch with a windmill. taxes the shoulder more heavily. leads to shorter strokes, more frequent strokes. it's inefficient.

@ohfft Жыл бұрын

That's a beginners time getting under the 1.30 and 1.20 min barriers are the real barriers to swimmers should consider anything less than that people are not actually even athletes

@jeff-ji3kh Жыл бұрын

loser mentality

@MarioStalker Күн бұрын

At least 80% of people watching this are begginers mate

@egorprokudin1114 3 жыл бұрын

40mins??2km swim? I never swim before,but i can run 10km in 40min. So yo wanna say to me that 1km-swimming is like 5km running? Bullshit. Just try to training,not only youtube watching...

@nw906 2 жыл бұрын

‘I never swim before’, but I know all about swimming. Lol.