The 3-time IRONMAN World Champion Daniela Ryf is best known for her bike prowess, but she usually puts herself in a great position with a strong swim. At the 2017 IRONMAN World Championships in Kona she however was 5 minutes behind Lucy Charles and Lauren Brandon and appeared to struggle a bit early on, but as we all know she took the win at the end. In Chattanooga at the 70.3 World Championships about a month earlier she was only 1:12 back to Lauren Brandon and then quickly went to work on the bike. She dominated that race and added another title to her impressive resume.

At the end of a very long season Ryf raced in Bahrain but ended in third place there.

But there is a lot of work to do, and here now is a look at one of her recent swim workouts she posted. That week she swam 22,700 meters but on Instagram she shared a specific 6,000 meter main set.

And in case you wonder, pad = paddles and pb = pull buoy.

Some facts for the fact lovers???? In the last 3 days i swam 22.7k Today I did a 6k main set: 1000m pad/pb leaving @12.30 10x100m pb leaving @1.20 800m pad/pb @10‘ 8x100m pb @1.20 600m pad/pb @7.30 6x100m pb @1.20 400m pad/pb @5‘ 4x100m pb @1.20 200m pad/pb @2.30 2x100m pb @1.20 Makes 6k in 1h 17’30“ #efficient #SwimWithPassion

A post shared by Daniela Ryf (@danielaryf) on Mar 28, 2018 at 8:42am PDT

Now go swim, swim and swim.