4 week technique focus.

Author

Aaron Buchan

All plans by this Coach

Length

4 Weeks

Typical Week

3 Custom, 2 Other, 4 Swim

Longest Workout

2:10 hrs

Plan Specs

swimming beginner intermediate advanced tss based base period

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Summary

this 4 week plan is specifcally for improving your technique which I guarantee thais will made you faster in the pool with out smashing your self trying to improve fitness.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:37

Aaron Buchan

Aaron Buchan Triathlon Coaching

The foundation of Triathlon begins with the basics..

Poture/Flexibility and mobility
Nutrition
Strength Endurance
Life Style
Mind set

To prevent the Athlete from breaking down and to keep them in the sports for years to come these principles need to be set before achieving a high level of fitness.

Back to Plan Details

Sample Day 1

1:15:00
1097m
35TSS
swim tech focus 1/12

200 warm up (use pool bouy) focus on high elbow catch add turns for all 200

8 x 50's 10 sec rest in between fins for all drills 
side kicking 
shark fin drill 
hip rotation drill
skulling on stomach

8x50's focus on one of weakest points every 50
EXAMPLE ONLY USE YOUR 3
1st hip rotation
2nd high elbow catch
3rd big reach
repeat

200 cool down add back stroke every 75 metre along with turns for all 200 metres

Sample Day 3

1:30:00
1097m
35TSS
Swim tech focus 2/12

200-400 use pool bouy focus on turns pushing off wall streamlining to flags deep under water.

8x 50's each exercise
alternating side kicking 6 kicks 1 stroke (fins ok)
fist swim (focus on hip rotations)
finter drags 25's swim back free
freestyle (focus on hip rotation and kick) 


400 cool down add back stroke ever 75 meters focus on turn pushing off wall streamlining to flags deep under water.

Sample Day 5

1:30:00
1463m
45TSS
swim tech focus 3/12

400 warm up use pool bouy focus on high elbow under water, practice turning every turn.

2 x 50's each drill 10 sec rest inbetween sets
USE FINS FOR DRILLS
side kicking
shark fin drill
hip rotation drill
skulling on stomach

2x 50's each drill
alternating side kicking 6 kicks 1 stroke (fins ok)
fist swim (focus on hip rotations)
finter drags 25's swim back free
freestyle (focus on hip rotation and kick)

4x50's focus on one of weakest points every 50
eg
1st hip rotation
2nd high elbow catch
3rd big reach
repeat

200 cool down add back stroke every 75 metre along with turns for all 200 metres

Sample Day 7

0:05:00
Weekly feed back form

What were the challenges you met this week?


Are you completing your TP data? on a scale of 1-10
what could you do better?


Is your nutrition on track?
scale 1-10
what could you do better?


Are you drinking 2-3 litres of quality water each day?
scale 1-10
how could you drink more?


Are you getting to bed by 10pm?
scale 1-10
what could you do better?


Are you doing your corrective exercises?
scale 1-10
what could you do better?


Are you happy with your coach?
scale 1-10
What could be better in your programs?

what are your preferred weekly training hours/days next week?

Sample Day 8

1:30:00
1600m
55TSS
swim tech focus 4/12

200 warm up (use pool bouy) focus on high elbow catch add turns for all 200

4 x 50's for each drill (rest 60 secs b/w sets)
side kicking
shark fin drill
hip rotation drill
freestyle (focus on slicing the water/ rotating
catch up drill

3x100's focus on one of weakest points
eg
1st hip rotation
2nd high elbow catch
3rd big reach
repeat

200 cool down add back stroke every 75 metre along with turns for all 200 metres

Sample Day 10

1:30:00
1800m
60TSS
swim tech focus 5/12

400 use pool bouy focus on turns pushing off wall streamlining to flags deep under water.

6x100 per 4 exercises (fins ok) 10 sec rest
1/alternating side kicking 6 kicks 1 stroke
2/fist swim (focus on hip rotations)
3/finger drags
4/catch up drill

4x 100's 30 secs reco 
focus on your 3 weakest points each 100

400 cool down add back stroke ever 75 meters focus on turn pushing off wall streamlining to flags deep under water.

Sample Day 12

2:10:00
2000m
70TSS
swim tech focus 6/12

200-400 warm up use pool bouy focus on high elbow under water, practice turning every turn.

4 x 50's for each drill try to use 90-120sec time cycle use fins for all drills
side kicking
shark fin drill
hip rotation drill
catch up drill

16x 25's 10 secs rest between reps
1/ alternating side kicking 6 kicks 1 stroke (fins ok)
2/ finger drags 25's
3/ fist swim (focus on hip rotations)
4/ freestyle (focus on hip rotation and kick)


8x50's focus on one of weakest points every 50
eg
1st hip rotation
2nd high elbow catch
3rd big reach
repeat

200 cool down add back stroke every 75 metre along with turns for all 200 metres

4 week technique focus.

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