Improving towards a race or an Ironman isn't about training as much as possible. It's about training right, at the right time, and with a clear plan.
The greatest progress is made when training, recovery, mental preparation and equipment work together.
In this post, I will go over how to structure your swimming training for a race, which phases you should work in, and which equipment actually provides value.
1. Think in phases – not random weeks
The preparation for Ironman should be divided into clear periods:
Construction phase
This is where the foundation is created.
Focus on technique, aerobic capacity and stable training rhythm.
Development phase
More race-specific intensity.
Several sets around AT and race pace.
Peak phase
Quality over quantity.
Shorter passes, but with a higher focus on pace and precision.
Lose
Reduced volume.
Maintain some intensity, but eliminate fatigue.
This structure ensures that you peak at the right time.
2. Technology first – even late in the process
A classic mistake is to “drop” the technical work close to the race.
That should never happen.
Even short technique blocks of 5–10 minutes:
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Keeps movements sharp
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Prevents bad habits
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Provides better economics
Small adjustments can yield big time savings.
3. Train at race pace
Many people swim either too slowly or too fast in training.
You should regularly train around the pace you expect to swim on race day.
Examples:
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10 x 200 at expected race pace
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5 x 400 with focus on stable pacing
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500 A3 (Remember 400 Split)
400 Faster than 400 Split (Remember 300 Split)
300 Faster than 300 split (Remember 200 Split)
200 Faster than 200 Split (Remember 100 Split)
5x100 faster than 100 Split
The goal is to make the pace familiar and controlled.
4. Open water training
If possible, open water should be included.
Here you train:
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Navigation
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Starting chaos
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Breathing under stress
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Swimming without a wall
This provides security and better decisions on race day.
5. Mental preparation
Mental peace is underrated.
Work with:
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Visualization of the start
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How to deal with fatigue
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What you do if something feels wrong
The more scenarios you have "seen" in advance, the less stress on the day.
6. Equipment that provides real value
You don't need everything.
But some things are worth investing in.
Wetsuit
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Should fit snugly but comfortably
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Provides buoyancy and warmth
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Tested in training
Swimming goggles
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One primary pair
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One backup pair
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Preferably with both clear and dark lenses
Swimming cap
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Often given out for race
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Have your own in training if possible
Pull buoy
Good for technical focus and stability.
Parachuting
Resistance training
Paddles (small & large)
Small: Only for technique and control. Used for 2 different things.
Large: Improves catch + strengthens arms - (Only use if you are technically proficient)
7. Test your equipment well in advance
Nothing new on race day.
All equipment must be:
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Tested
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Comfortable
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Known
Small annoyances can become big problems over long distances.
8. The last 7–10 days
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Reduce volume
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Keep intervals short at race pace
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Sleep more
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Eat steadily
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No experiments
The goal is to reach the starting line fresh.
Ending
A strong Ironman swim is not created in the last two weeks.
It is created over months of structured work.
When technique, pace, mental preparation and equipment work together, swimming becomes controlled, efficient and calm.
And that is precisely the foundation for a good day.