Celebrating his first major win of his long-course triathlon career in one of the most stacked fields ever assembled at Abu Dhabi International Triathlon, Tyler Butterfield announced himself to the world as the man to beat in 2014.
An established cyclist, Butterfield is often seen as a strongman on the bike due to his stint on the European professional cycling circuit and as a 2006 Commonwealth Games medal contender. Butterfield also shows equal strength on the run, carrying on his fleet-footed parents’ legacy with frequent course record-setting splits, including a 1:07:52 Half Marathon at the 2010 Ironman 70.3 U.S. Pro Championship.
However, it is the swim where Butterfield has seen huge gains over the last year, now making him one of the leading contenders for Kona at the end of the year. His improvement can be seen in Abu Dhabi where after a quick transition Butterfield started the 200km Bike course in lead position.
Below Butterfield outlines the sessions he has used to great effect as he continues to emerge as a major force on the Ironman circuit.
Recovery Session:
"This is a session that people often forget but is really important to incorporate in your swim training. This would be done VERY EASY as recovery is the key to the session. The session is very simple but useful"
1-3km depending on ability, previous day’s session and time available.
Easy 1km straight split as 200m freestyle swimming/50m backstroke. Do this 4 times.
If you want to go to 2km total I add 10x100m all easy on a comfortable send off. Depending on your feel you can put a few 100's of Backstroke or IM in if you want to mix it up. A 250, 500, 750 or 1km can be added back at the end like the first 1km if you wish to make it a 3km set/swim.
Tempo Session:
"Tempo swimming trains your body to maintain speed over distance. Arguably this is the session where you will see the greatest gains to your swimming. The session should be comfortably hard and will make you more efficient when racing at 'race pace'. So important here to keep focused on this session and listen to your body and how hard you are working"
Similar to the recovery session for the first 1k. Would have you build into the first 1km swim with each 200m becoming faster! Use the 50m back as recovery.
The 10x100m all steady tempo with shortish rest
Then the last 1km descending from tempo back to easy as a warm down.
Speed Session:
"Again I use a similar framework as the first 2 sessions. Here the easy should be VERY EASY and the hard should be VERY HARD! It is a speed session!"
Do similar to the tempo for the 1km as a build. That is to be good and warm for the 10x100m
The second kilometre should be done as:
1 - 25 hard-75easy
2 - 50 hard - 50 easy
3 - 75 hard - 25 easy
4 - 100 hard
5 - 100 easy
This should be repeated twice
Allow plenty of rest after each 100
"So that is a swim session, done 3 different ways for 3 very different objectives!
It is a great session for each, but you should have an objective of a session before each swim and stick to it. Recovery is recovery, tempo make tempo, and Speed swim fast!"
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