Ironman Race Day Swim Strategies

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The hay is in the barn. You’re prepared for Ironman race day, but do you have a clear race strategy once your feet touch the water? Having a swim plan in place is key for setting yourself up on the bike and then the run.

Your Ironman journey begins with a rolling swim start. You will line up according to anticipated finishing times and race officials will allow you to enter the water in small groups every few seconds until the entire field is swimming.

Are you confident you can complete the distance?

Everyone lines up on race day at varying levels of preparation. Before you begin thinking about the right swim strategy, ask yourself the following question. Are you confident swimming the Ironman distance? Finishing time doesn’t matter. This is about your preparation confidence level ahead of the race.

Race Day Swim Strategy 1:  The confident swimmer over the distance.

For those confident they can swim the distance, the fastest way to get around the course will be to line up with the group where you anticipate to finish. When your group enters the water, take the pace out hard for the first 300-400 meters (typically 3 or 4 buoys). A “hard” pace should feel around an 8 out of 10. This will be a challenging start, but trust your preparation. After this initial push, bring your pace down to a more moderate and sustainable pace (5-6 out of 10) and settle in. Here you’ll want to take advantage of drafting those in front of you to save energy. Stay on feet until you feel rested enough to put in another surge and try to again bridge up to feet ahead of you. Repeat this strategy of drafting to rest then bridging up for the remainder of the race. At some point, you should feel at your capacity (you can’t move up anymore). Once in this position, draft for the remainder of the swim.

Race Day Swim Strategy 2:  The athlete who is unsure they can complete the distance.

If you’re at the start line with any question about whether or not you can complete the distance, this is your category! All this strategy asks is to be honest with yourself. Based on your training swim data, line up with your anticipated finishing time. When you hit the water put out a 4-6 out of 10 effort and stick with that pace. There will be many athletes around you who are taking the pace out too hard for their preparation level. Be patient and do not fall into this trap. Stay at your RPE of a 4-6 out of 10 and let others tire themselves out. You’ll pass most of them later in the swim!

As you near the end of the swim you can feel free to pick up the pace if you have energy left, but don’t overexert yourself. You want to exit the water without being too taxed physically.

Smooth is fast!

Regardless of your confidence level, once you finish the swim you need to focus on getting your breathing under control and moving smoothly through transition. Remember SMOOTH IS FAST! All of your blood is in your upper body so don’t be surprised if your legs feel sluggish. Not to worry, they’ll come back to you once you move out onto the bike.

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