140.6
Earned. Not Given.
The 140.6 Program is a 16-week plan designed to expose you to the exact demands of an Ironman swim, so you’re showing up confident, efficient, and ready.
Whether it’s your first Ironman or you’re looking to improve past swim times, this program delivers weekly structure, expert coaching, and measurable progress.
Each week blends technique-focused swim sessions, endurance-building sets, and pacing strategies to help you swim stronger, more efficiently, and with the confidence to tackle race day.
$
179
/month
/one-time
- 16 Week Program With Lifetime Access
- 3x Interval & Distance Variants
- FREE Race Day Guide & Warm Up Plans
- Every Workout ~75 Minutes
- 60 Race Focused Workouts
- Progress Speed & Endurance to Smash your PRs
Program Highlights
- Direct Access to Coach Ziggy for support, tips, and feedback
- Three Ability Tracks to match your level: Beginner, Intermediate, Advanced
- Connect with others and stay motivated through the In-App Community Chat
- Log workouts, track progress, and compete with others on Live Leaderboards
- Video Tutorials for every drill embedded in your workout to master key skills and improve technique
Program information
The 140.6 Program runs 16 weeks and includes 60 total swim workouts, with the flexibility to train two or three days per week depending on your schedule, goals, and overall triathlon load. Every session is built with one purpose: to get you out of the water first—without taking away from your bike or run.
Training progresses through four intentional phases designed to build your capacity, sharpen your speed, and prepare you to execute on race day. To ensure you’re adapting, each phase ends with a deload week to support recovery and maximize gains.
Phase 1 — Conditioning: Build your aerobic base, reinforce fundamentals, and establish reliable rhythm.
Phase 2 — Front-End Speed: Develop controlled opening speed so you can separate early without gassing out.
Phase 3 — Speed Endurance: Hold pace under fatigue, refine tempo, and build race-day toughness.
Phase 4 — Peak / Taper: Sharpen your pace, refine your technique, and arrive on race day rested, confident, and fast.
Each workout is approximately 75 minutes and includes three ability tracks—Beginner, Intermediate, and Advanced—so you’re always training at the right level. You’ll also find 12 open-water options, each one mirroring its pool-equivalent session so you can hit the same paces and training zones whether you’re in the open water or the pool.
Expect to be challenged. This isn’t mindless mileage. It’s purposeful, race-specific swim training that prepares you to own every stroke, protect your legs for the bike and run, and perform at your best on race day.
The 140.6 Program is built exclusively for triathletes racing the full Ironman. Whether this is your first 140.6 or you’re chasing a new personal best, the program meets you where you’re at with three ability tracks—Beginner, Intermediate, and Advanced—so you’re always training at the right level.
This program is for athletes who want structure, precision, and purpose in their swim training—not guesswork. If you’ve relied on generic plans, random mileage, or “just survive the water” sessions, this is the upgrade you’ve been missing.
This isn’t for triathletes who coast the swim.
It’s for competitors—the ones who want to take the lead and never give it back. The ones who know the race isn’t won in the water, but it can be lost there. If that’s you—welcome. You’re in the right lane.
The 140.6 program includes three ability-based tracks to match your speed and skill level:
- Beginner – Intervals set at 3:00 per 100 yards; average workout: 2,000 yards
- Intermediate – Intervals set at 2:00 per 100 yards; average workout: 3,000 yards
- Advanced – Intervals set at 1:30 per 100 yards; average workout: 4,000 yards
All workouts can be completed without equipment; however, for best results you should have:
- Fins
- Paddles
- Pull Buoy
- Snorkel
- Kick Board
Sample training
Beginner
Intermediate
Advanced
Strength
FAQ
You can message me directly through the Coach Chat feature in the FITR App. You can also use the Community section to connect with other members, or reach out through my Contact page.
Absolutely. Every cycle and session is built with purpose—whether it's pacing, heart rate targets, or recovery. You'll also find embedded demo videos and written notes specifying effort levels and the goals of the day.
Yes—for Competition Programs only. You’ll find the downloadable PDF in the Resources tab of the FITR App. Monthly Programs are only available inside the App and update weekly.
Competition Programs are designed for athletes prepping for a race or meet. They include a taper plan, race-day tips, and extras like warm-up protocols. These are time-bound, performance-focused plans.
Monthly Programs are ideal for year-round training—even if you don’t have a race on the calendar. You’ll get structured workouts every week with technique focus, variety, and progression built in. They're perfect for staying consistent between competitions, building a strong foundation, and avoiding burnout.
Whether you're racing or not, Monthly Programs help you train with intent—and be ready when the next opportunity comes.
Yes. The plans are built in four 4-week phases. If you're short on time, adjust by either shortening the first phase (if you've been training) or evenly trimming all phases. Still unsure? Message me and I’ll help adjust your plan.
Train to your strengths. If you’re a speed-driven athlete, go with the shorter program. If you finish strong and thrive off endurance, choose the longer one. Still not sure? Reach out through the Contact page and I’ll guide you.
All programs come with three ability tracks—Beginner, Intermediate, and Advanced— so you can train at your level each day. It’s like a custom program without the custom price tag.
All programs give you access to all three tracks. When choosing your track for the day, don’t choose the track you can just “survive”—choose the one that lets you thrive. Here’s a guide:
Advanced: Main sets follow a 1:30 per 100-yard interval. Athletes should be able to complete 10×100s on a 1:30 interval and hold under 1:20 per 100. This group typically includes former collegiate swimmers.
Intermediate: Main sets follow a 2:00 per 100-yard interval. Athletes should be able to complete 7×100s on a 2:00 interval and hold under 1:50 per 100. This group typically includes former high school swimmers and experienced Masters swimmers or triathletes.
Beginner: Main sets follow a 3:00 per 100-yard interval. Athletes should be able to complete 5×100s on a 3:00 interval and hold under 2:50 per 100. This group is ideal for athletes who began swimming as adults.
Absolutely. Every program includes three ability tracks, so you can start where you are and progress at your own pace—no need to buy a new plan as you improve. Whether you're a beginner or just getting back in the pool, the structure is built to meet you where you’re at and grow with you.
No Risk. Just Results.
Not faster in 30 days? Get a full refund. Simple as that.
Are you committed?
Testimonials
Heading into the 2024 season, my times had stalled, and I was running out of time to make Team USA for Paris. I knew I needed a change and a coach that could get real results, fast. That coach was Zach. Zach’s Sprint program didn’t just improve my swimming, it completely changed it. He helped me fix the details, build power, and most importantly, believe in myself again. Six months later, I achieved my lifelong dream and stood on the Paralympic podium, not once, but twice. If you’re serious about chasing your potential, train with Zach. I’m deeply grateful for his belief in me, and for the journey we shared.
Abbas Karimi
2x Paralympic Silver Medalist. World Champion. American Record Holder.
"Honored to be able to share the deck with Coach Zach McGinnis for 6 months prior to Paris 2024 during a “Sprint Focused” training program he had written and customized for Paralympian Abbas Karimi. Results of this training surpassed expectations with Karimi being selected to compete in the 2024 Paris Paralympics as a member of Team USA, but also Karimi coming home with his first two Silver Paralympic Medals. His knowledge of “Sprinting” coupled with his willingness to adapt to the individual athlete were impressive. There was never a doubt that this whole process was done with passion for the sport, the markings of a fantastic coach."
Marty Hendrick
Head Coach Swim Fort Lauderdale. Assistant Coach Paris 2024 Team USA Paralympic Team. 7X US Master’s Swimming National Champion Coach.
Working with Ziggy was one of the most transformative experiences of my career. His intensity, attention to detail, and relentless work ethic elevated everyone around him. Now, those same principles form the foundation of the program he's built, and I can say with full confidence: it works. Ziggy doesn’t just coach; he cultivates champions. If you're looking to take your performance to the next level, I highly recommend his programs.
Elvis Burrows
Olympian, NCAA All-American & Professional Swimmer
"Coach Zach has been an excellent resource for me and my staff here at St. Bonaventure, as well as my entire coaching career. I have been fortunate to be able to call him a friend as well as a colleague throughout the years and he has consulted with every one of my teams. He is a great resource when I need an extra look at taper plans, or training cycles and new strategies to implement during each workout to keep things fresh and interesting."
Michael Smiechowski
Head Coach - St. Bonaventure University
“I've had the privilege of working and seeing firsthand how Zach designs training programs that truly make a difference for swimmers. His deep understanding of technique, skills, and race preparation as an elite athlete himself translates into structured, effective workouts that help swimmers of all levels improve. Whether you're refining your stroke, building endurance, or preparing for competition, his coaching style is clear, supportive, and results-driven. If you're looking for expert guidance tailored to your goals, Zach is the coach you need!”
Ignacio Gayo
Associate Head Coach - The Ohio State University
“I worked with Zach when he was at the top of college swimming and learned so much from him. He always had an outside the box approach to swimming fast, but grounded in hard work and trust with those around him. He is fun to be around and is a real student of the sport. Zach knows how to get people to swim fast and enjoy themselves doing it! Ultimately, Coach McGinnis is a true competitor and knows how to bring out greatness in others.”
Ned Skinner
Head Coach - Virginia Tech University (1998-2018). United States Swimming National Team Coach (2016-17). 2012 and 2014 ACC Coach of the Year.
Why train with Ziggy?
Elite Athlete
Proven Results
Experience
Science-Driven
