Open water 1.9km swim triathlon race plan 12 weeks
Nick de Meyer BTF level 3 Coach, TRX InstructorAll plans by this Coach
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This is a 1900 metre 12 week pool based swim training plan to get you in the best shape possible for a 1900 metre swim, whether that be in an open water event, race or open water triathlon. Within the plan you'll be swimming 3 times a week, on average 2500-3000 metres per session
Aswell as swim drills sets, and swim sessions focusing on improving your distance per stroke, and technique, you'll also do sessions that will look to improve your endurance, speed, pacing awareness, lactate tolerance, anaerobic threshold and open water skills. There are also some pool based open water skills and drills in the sessions. The maximum distance per session you'll swim will be 4000 metres.
In the first week you'll do 2 test based sessions to help you calculate your threshold swim pace, otherwise known as T-pace. This all relates to the same number, being the average pace you can maintain at threshold effort for 1500 metres. Then for 1900 metres add 1-2 seconds per 100 metres to your race pace as the sustainable T Pace you can hold for the duration.
The final 2-3 weeks culminate in more speed work, and power based swim sets. By the end of the 12 weeks you'll be as strong as an Ox, and as fast as a Cheetah!
This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 3, STA level 2 swim teacher, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, long triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon.
Purchase of this plan includes our comprehensive Swim Training Guide, which explains how to use your training plan, including swim drills and open water articles, plus email access to Nick at any time for questions that you may have about this plan.
Once you have signed up we will email you the Description Document.
Questions? Please visit us on the web at www.speedyswimming.co.uk or email Nick directly at: email@example.com
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:56 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:56 hrs||1:30 hrs|