70.3 & IRONMAN Swim Boost Plan 8 Weeks

Average Weekly Training Hours 02:07
Training Load By Week
Average Weekly Training Hours 02:07
Training Load By Week

Designed for intermediate to advanced triathletes, or those considering longer distance swimming including IM and 70.3, this training plan will develop your speed, endurance and race readiness. Athletes who've followed this plan have posted PBs, knocked minutes off their swim time and successfully raced for their country. You will need a FINIS tempo trainer pro to benefit from this programme. Full details are included in the plan. Other items like a pull buoy are recommended "I managed to knock my IM swim time down from 1:35 to 1:12 at IM Barcelona after following Paul's swim training" GE May 2017 WHAT’S INCLUDED • PERSONALISED progressive sessions, sessions evolve as you get better • Free Access to the Lovetri Swimwerkx YouTube video technique channel • Instruction manual for the Finis Tempo Trainer • Critical Swim Speed methodology, as pioneered by Swim Smooth, BTF performance training partner • Two test sessions to calculate pacing and monitor progress • Access to the Lovetri Swimwerkx Facebook pages • Email access to the author • Video Welcome to using Training Peaks • PDF guide on using CSS and “How To Use Your Training Plan” • PDF guide on supporting swim drills IS THIS PLAN FOR YOU? There are normally 3-4 separate workouts per week. To commence this plan, you should have at least 18 months experience of swim training and can comfortably swim 2k plus in one session. It is pool based. THE LOVETRI SWIMWERKX DIFFERENCE This plan is accurate, precise and defines exact effort levels calibrated to you. It evolves with you as you improve. All for less than a $1 a day. That’s some investment in yourself for a value for money price Email questions? paul@lovetri.com AUTHOR Coach Biography - Paul Gardner, ex GB AG Captain, Principal Coach, www.lovetri.com BTF | Ironman Certified

Sample Day 3
0:30:00
920m
55TSS
Swim CSS benchmark

Warm up fully in a 25 or 50m pool
Perform a steady but hard 400m swim, strong push offs, and record time in minutes and seconds,
Recover fully
Perform a steady but hard 200m swim, strong push offs, and record time in minutes and seconds
Go here
http://www.swimsmooth.com/css-calculator.html
The result is the speeds you should be working at for your quality swim set a week. Working here will improve your swim speed at a level that will not wear you out. Short recoveries are the key. When you see a CSS swim down then follow the instructions, using your times gained from here.
Record your CSS time or swim times below

Sample Day 8
1:00:00
2150m
CSS Mix Up

Warm up: 4x100m FS (+5 seconds rest after each 100m). Focus on
exhalation and Bilateral breathing every 3 or 5 strokes
Build set: 8x25m (+5 rest sec) swimming with an ankle band or wearing shorts, overcome the resistance or drag issues by focusing on
optimising your catch and pull and streamlining your body and leg positioning. Stay ‘in the moment’ on each length and focus on
improving efficiency a bit further each time
main set: 200m FS swim as a negative split, starting out below CSS pace and increasing speed to swim at CSS on the second 100m +15 sec (rest at end)
4x50m PULL @ CSS pace +10 sec. Deep water starts, no wall pushoffs, work on accelerating stroke rhythm
200m FS swim as positive split, going out faster than CSS on the first
100m, then settling into CSS pace on the second 100m +15 sec rest
4x100m PULL @ CSS pace +10 sec
200-400m as accelerating every 30m for 6 strokes OR with partner drafting practice changing lead every 50m
cool down: 100-200 easy, incorporate at least 50m BS

Sample Day 11
1:00:00
OR CSS 100s Speedwork

This is a challenging set of 100s, you'll need the pool clock and to print out or take the attachment with you. Or transfer the work out to your watch.  You'll need to know your latest swim time.  If you have not undertaken a pool CSS test then you should.

Sample Day 13
0:45:00
1200m
78TSS
CSS Red Mist Escalator Short BB

Warm up Any, use Lovetri drills, 200

4x 100m at CSS pace
3x 100m at CSS pace
2x 100m at CSS pace
1x 100m at CSS pace

Sample Day 15
1:00:00
2980m
85TSS
Swim - 70.3 CSS Descending

Warm up
2x 400m at CSS pace + 6 sec /100m +20S Rest
3x 200m at CSS pace + 5 sec /100m +10S Rest
2x 400m at CSS pace + 4 sec /100m +20S Rest
1x 200m at CSS pace + 3 sec /100m +10S Rest

Sample Day 18
1:00:00
OR CSS 100s Speedwork

This is a challenging set of 100s, you'll need the pool clock and to print out or take the attachment with you. Or transfer the work out to your watch.  You'll need to know your latest swim time.  If you have not undertaken a pool CSS test then you should.

Sample Day 20
0:45:00
1200m
78TSS
CSS Red Mist Escalator Short BB

Warm up Any, use Lovetri drills, 200

4x 100m at CSS pace
3x 100m at CSS pace
2x 100m at CSS pace
1x 100m at CSS pace

Paul Gardner
|
Lovetri | Swimwerkx Race Team

Experienced and recognised performance coach covering pure swim, bike and run as well as triathlon from Sprint to Ironman. Ex GB Age Group. Qualified BTF, Ironman and Run Coach.

Our highly flexible coaching approach recognizes how triathlon fits into your busy family and work life. Our approach is science based, personalised and every session is predicated on your fitness and goals, ensuring that the progression challenges you as you get fitter

lovetri.com | swimwerkx.com