Olympic & 70.3 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, 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 "From swimming 16 minutes plus when I started 6 months ago my last Sprint race saw me out of the water in 11:21" Scott Marsh August 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 1500m in one session 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 4
0:30:00
Lovetri Swim Drills

Please select 3-5 drills to do over 400-600m before starting main session, include Eleven wherever possible Click paper clip to download

Sample Day 6
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 9
1380m
CSS Swim 1 OR 2 Reps

Complete the following: General Warm up Easy for 100 Then all at your CSS time 100 15s rest 200 30s rest 300 45s rest 200 30s rest 100 Work at 1 rep of all of the above then building to 2

Sample Day 11
1380m
CSS Swim 1 OR 2 Reps

Complete the following: General Warm up Easy for 100 Then all at your CSS time 100 15s rest 200 30s rest 300 45s rest 200 30s rest 100 Work at 1 rep of all of the above then building to 2

Sample Day 13
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 16
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 18
0:50:00
1650m
CSS Sprints Short

Warm Up 600-800
200 E Swim
200 Easy drills of choice (click on paperclip)
200 E Swim with pull buoy
(optional 200 swim with fins)

All swam at CSS pace, so your last 50m will get you additional rest, count the 15 secs from the last beep 750
5x
50 (sprinting last 50) +15s before the next block
4x
50 (sprinting last 50) +15s before the next block
3x
50 (sprinting last 50) +15s before the next block
2x
50 (sprinting last 50) +15s before the next block
1x
50 (sprinting the 50) +15s 1x 50 easy

Easy warm down any stroke 100

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