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swim aloha 12 weeks

Author

Peter Naegeli

All plans by this Coach
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Length

12 Weeks

Plan Specs

swimming intermediate advanced

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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:05 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:05 hrs 1:30 hrs

peter naegeli

kona-coaching.com

I offer individual triathlon and swimming coaching programs and work with you closely and intensively to achieve your goals. Online coaching is also possible. I am located in Switzerland near Neuchatel and have training groups in Biel
Coaching is based on your feedback, defined by RPE, HR or Power. up to you.
Get in touch with me to learn more. English, German and French speaking.

Sample Day 1

1:15:00
2400m
12.49TSS
aloha 1

400 of which 50 back and 50 fly or breaststroke

200 as sculling 25m finish the 50 easy
MAINSET
1 x 600 @ 60%
2 x 400 @ 70%
2 x 200 @ 80%
2 x 100 @ 90%
1 x 50 @ 100% rest always 20”
COOLDOWN
200 real easy

Sample Day 3

1:30:00
2700m
12.35TSS
aloha 2

400 of which 50 back and 50 breaststroke

5 x 100 Free @ :15 rest last 25 not free
MAINSET
8 x 200
1,5 hard
2,6 harder
3,7 easy
2,8 all out

200
2left/ full stroke/2 right

Sample Day 8

1:00:00
1850m
8.94TSS
Aloha 3

400 of which 50 back and 50 fly or breaststroke
3 x (25 + 50 + 75 + 100) :20 rest
1st free_2nd pullbuoy paddles 3rd x free
MAINSET Pyramid
25 free - pull with paddles and buoy
50 free - pull with paddles and buoy
75 free - pull with paddles and buoy
200 IM - swim, hard - take an extra :15 rest
75 free - pull with paddles and buoy
50 free - pull with paddles and buoy
25 free - pull with paddles and buoy
COOLDOWN
200 alternate 50 or 25 as free easy / old ladies backstroke

Sample Day 10

1:00:00
2100m
13.07TSS
Aloha 4

400 of which 50 back and 50 fly or breaststroke
DRILL SET
200 choice drill
200 choice alternating 25 scull/25 kick on back
4 x 25 focusing on perfect stroke
MAINSET
300 free hard, BUT every 3rd length slow it down and do catch-up drill
1:00 rest
4 x 50 fast free, breathing every 5th stroke - :15 rest
1:00 rest
200 free hard, BUT every 2nd length slow it down and do fingertip drag drill -
be sure
to drag your fingertips along the side of your body, across your armpit, and all
the
way up to the top of the stroke
1:00 rest
4 x 25 fast free, perfect stroke - :15 rest 6 x 25 choose a variety of drills - :10
rest
1 x 100 swim completed as 75 build, :05 rest, 25 hard! - :15 rest
6 x 25 back 1 x 100 back swim completed as 75 build, :05 rest, 25 hard! - :15 rest
COOLDOWN
200 relax

Sample Day 15

1:00:00
2300m
17.17TSS
aloha 6

400 of which 50 back and 50 fly or breaststroke
DRILL SET
200 free, with long & relaxed stroke, breathing every 3rd and 5th stroke by 25
8 x 25 – build speed from easy to moderate, perfect stroke
MAINSET
4 x 125
1 - 50 free/25 hard/50 free - :15 rest
2 - 50 free/25 hard/50 free - :15 rest
3 - 50 free/25 hard/50 free - :15 rest
4 - 50 free/25 hard/50 free - :15 rest
3 x 50 hard kick with board - :10 rest
1:00 rest
2 x 100 hard swim 1 free/2 IM - :15 rest
2 x 50 kick on back - :10 rest
1:00 rest
2 x 100 hard swim 1 back/2 some drill) - :15 rest
200 pull with buoy, paddles, or breathing every 3rd/5th/7th stroke by 25
COOLDOWN
200 2left/ full strokes/2 right

Sample Day 17

1:15:00
2400m
12.49TSS
aloha 7

400 of which 50 back and 50 fly or breaststroke
DRILL SET
200 kick ev with fins
MAINSET
200 kick with board and fins, alternating 25 hard/25 moderate
3 x 100 free holding best pace, getting :06-:08 rest
4 x 25 free hard - :30 rest
3 x 100 back holding best pace, getting :06-:08 rest
4 x 25 free hard - :30 rest
3 x free holding best pace, getting :06-:08 rest
4 x 25 back hard - :30 rest
200 kick with board and fins, alternating 25 hard/25 moderate
COOLDOWN
200 real easy

Sample Day 22

1:00:00
2000m
11.29TSS
aloha 8

400 of which 50 back and 50 fly or breaststroke
DRILL SET
400 alternating 100 free/100 non-free
8 x 25 - 2 of each stroke - odds build, evens steady perfect stroke
MAINSET
8 x 100 on 4’
1,3,5,7 first 50 as catchup, the back 50 clean 2,4,6,8 focus on your breathing, nothing else, exhale VERY well, breathe on 4
COOLDOWN
2x100 ultra easy IM individual medley (fly,back,breast,free)

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