How do you constuct a workout for a beginning swimmer who is interested in doing long distance swimming (for an ironman). Do you have one interval day, one long day, one drill day, etc. On the long day, is it one continous swim or is it broken down with brief periods of rest? What about the intervals: do you like 100s and 400s for IM triathletes or pyramids, other combinations? Currently, I swim 5000 to 8000 yd per week, with my goal of getting to 12000 to 14000 yds per week. I can hold 1:50 to 2:00/100 yds when swimming continuous lengths of 2000 to 4000 yds, without flip turns, in a 25 yd pool. I am around 1:45 to 1:55 for 100 repeats with 15 seconds rest if that helps. I tend not to kick to save my legs for the bike and run.
Thanks
