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SwimRun (Swim Run) Mid Distance - 12 weeks (Advanced Plan for ~22-27 km Race; Saturday Event)


Alyssa Morrison, OT, MBA

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12 Weeks

Plan Specs

swimming intermediate advanced hr based base period

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

SwimRun events have exploded all around the world! However, they are unlike any ordinary aquathlon.  The main goal of this training program is to provide you the opportunity to successfully participate in the momentum of one of the fastest growing, exhilarating endurance sports, SwimRun.


Designed for the intermediate to advanced SwimRun athlete, here are the specifics of the 12-week training program:
·      Progression through two build cycles and one race specific cycle, all followed by a recovery week.  7.5 hours (minimum) to 12.5 hours (maximum) time requirement per week prior to tapering and racing. 
·      Each week typically consists of 2-3 swim workouts, 3-4 run workouts, 2 strength training workouts and at least 1 SwimRun race specific workout.  One day per week, Friday, is designated as a day off.  However, this rest day can be flexible as your schedule requires and guidance is offered to adjust for this need.
·      8 SwimRun focused workouts to be completed with your teammate emphasizing transitions and appropriate, compatible pacing. 
·      Training plan starts on a Monday. Therefore, it can be applied to start on any Monday or it can be set to end on race day. 
·      Training plan assumes your target race is on a Saturday.
·      Training plan uses common language and little to no abbreviations to try to decipher.
·      Training plan is reusable.   


·      Prior to beginning this training program, you should be able to complete a 50 minute or approximately 2000 yard (or meter) swim and a 45 minute run.  
·      Training program will build you up to 5000 yards (or meters), 2 hours 15 minutes of running and 5 hours of SwimRun race specific training.

Purchase of this training plan includes the following:
·       Extensive, educational 70+ page SwimRun Athlete’s Guide. For more details on what is included, please send an inquiry to review the Table of Contents.
·       Comprehensive glut activation exercise document
·       Online, supplementary videos for swim and run drills and mechanics. 
·       Email access to the coach and author for questions, concerns or guidance. 

Please email Coach AJ at: or or visit us on the web at


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:05 hrs 2:15 hrs
2:52 hrs 2:05 hrs
0:57 hrs 0:30 hrs
—— ——
2:08 hrs 5:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:05 hrs 2:15 hrs
2:52 hrs 2:05 hrs
0:57 hrs 0:30 hrs
—— ——
2:08 hrs 5:00 hrs

Training Load By Week

Alyssa (AJ) Morrison

Multisport In Motion

Multisport training for novice to experienced athletes with an injury prevention focus.

Injury is devastating to an athlete’s physical and mental health. With an educational background and clinical practice in rehabilitating athletes, we understand the athlete’s need to overcome dysfunction, minimize injury, fine-tune biomechanics and foster optimal performance.

Personalized training is also available for those athletes with a chronic injury history or desire a more individualized approach.

Sample Day 1

Long Continuous Swim (Open Water Swim if possible)

Warm Up: 300 (100 swim/100 pull/100 kick)
Drill Set: 4 x 50 (25 drill/25 swim; practice good form)
Main Set: 1,600 continuous (again, make this effort be comfortable and consistent), rest 1 minute
Speed Set: 4 x 25 quick, rest 10 sec
Cool down: 200 choice (Recommended to do breaststroke for race practice and preparation)

Sample Day 4

Practice 10K (Trail Recommended)

Warm up for 15 to 20 minutes before the practice race and cool down after.

Main Set: Pick up the pace (high zone 3/low zone 4) for the 10k. Focus on a consistently hard effort for the entire 10k allowing you to pick up the pace to finish strong for the last miles.

Cool down: Be sure to cool down, foam roll for good recovery!

Sample Day 6

Active Recovery Swim

Warm up: 400 (200 swim/200 pull)

Drill Set: 4 x 50 (25 drill/25 swim); Drills are alligator eyes, head out of the water, race day sighting, sighting using landscape

Main Set:
12 x 25 (10 seconds rest)
1, 3, 4, 6, 7, 8, 10, 11, 12 quick
2, 5, 9 easy

4 x 100 (20 seconds rest)
odds: easy focusing on long strokes/good form
evens: strong focusing on good form at an up tempo

Cool down: 200 back stroke to stretch out (and recognize it is a recovery option mid race if fatigue, cramping or anxiety sets in)

Sample Day 7

Run Pacing

After a full warm up, do 5 x 400 at 10k race pace. 1 minute of active recovery between intervals. Cool down as needed with stretching and foam rolling.

**This is a pacing only workout - no concern for speed.

Sample Day 8

Taper Swim with Visualization

Warm up: 400 (200 swim/200 pull)
Drill Set: 6 x 50 (25 drill/25 swim); Focus on sighting drills like alligator eyes, horizon sighting, catch up drill, etc.
Main Set:
4 x 100 as odds quick, evens DPS**, rest 15 sec
8 x 50 odds fast, evens comfortable pace with visualization of swim exit (and what is needed for quick transition to run with gear), rest 20 sec
Cool down: 100 swim

Sample Day 10

Pre-race Brick

Shakeout Brick:
Open water
 Race entrance with your gear to ensure you have everything you need.
 Warm up for 5-10 minutes.
 4x50 stroke drills: sighting, catch-up, fingertip, 10-3-10
 4x40 stroke pickups to threshold on 40 strokes easy swimming recovery. Sight as you will race.
 End on a pickup to swim exit.

Practice transition as if you were in the event; Quick transition to the run.

 5 minute build from easy jog (zone 2) to tempo effort (zone 3). 5 minutes at race pace effort.
 Cool down for 10 minutes with very easy jogging (zone 1). Stretch, roll, hydrate, sleep for recovery.

Sample Day 11


Plyometrics sequence: -High Knees -Kick Butts -Leg Huggers (one way) -Jog backwards (one way) -Running Skip -Toy Soldier (one way) -Forward lunge (one way) -Carioca/grapevine

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