Block system for swim (14 weeks) events between 750 to 1900m

Average Weekly Training Hours 03:11
Training Load By Week
Average Weekly Training Hours 03:11
Training Load By Week

Training plan with all structured sessions straight to your garmin!

We offer COUPONS 25% discount on this plan.

Send us an email to receive the discount code. Limited offer.

This plan still allows full monitoring of our ironcoach Joel de Bem.

It can be revised and modified according to the needs of the athlete.

All educational videos have links for better understanding.

This training plan passes through 3 different blocks.

So, for example, the first block (06 weeks)
In swimming, the focus will be on muscular power. The characteristic of this training is the high intensity. And when there is intensity, there must be recovery. Short sessions and intense exercises will be the characteristic of this block.

In the second block (04 weeks), the focus will now be speed. Neuromuscular adaptations through educational, followed by short stimuli with the goal of inserting the sensation experienced through the educational to his swimming.

This last block (4 weeks) will be practically the moment of execution of the details of each discipline. The whole tactical and strategic part will be taken into account here.
We will treat the athlete's conditioning according to the specific volume of his goal. And all this together with the training of the specific strength and muscles needed for it.

Just as we also have crosstraining training, which follows an innovative principle of restructuring the athlete's muscular imbalances. And that, suited to an intelligent diet, concludes the complete training plan that you can acquire here.

More information about our training:

http://ironmancertifiedcoach.com/

Sample Day 1
0:55:00
2400m
55TSS
S-Bl1W01/03/05,SS01a Power SETS

WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
250 pull + 50 kick + 4 x 25 fist drill @ 30'' rest
MS:
https://youtu.be/-3n2kymO83I
Dolphin breakout:
a) take a dive, come up and breakout 4 strokes
10 x 25m (each 25 = 3or 4 breakouts )
30''rest between sets
b) 2 x 200 easy
c) 10x 75 as: 3 x (12,5''max/stop/12,5''max/stop)
5'' on stop(floating) no walls pushs
1'rest between sets (75m)
CD:
100 catch up drill light + 500m easy
TT=2400

Sample Day 2
0:36:00
56TSS
CROSS-W01,Stabilization-SS02

MS:
https://youtu.be/kl14l4obLHA
Pre exhaustion: SHOULDER MOBILITY
Followed by: SUPER SET
ISOMETRIC: 30''
ISOMETRIC: 30''
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 0:40

Sample Day 3
0:55:00
55TSS
S-Bl1W01/2/3/4/5/6,SS02- Support Session

WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
MS: 45' CONTINUOS EASY EFFORT
TT- 0:55

Sample Day 4
0:36:00
56TSS
CROSS-W01,Stabilization-SS02

MS:
https://youtu.be/kl14l4obLHA
Pre exhaustion: SHOULDER MOBILITY
Followed by: SUPER SET
ISOMETRIC: 30''
ISOMETRIC: 30''
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 0:40

Sample Day 5
0:45:00
1950m
45TSS
S-Bl1W01/4,SS02a Power SETS

WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
4 x (25kick/25 catchup/25pull)
MS:
https://youtu.be/-3n2kymO83I
8x 50 as:
5''vertical kick +
4 power strokes
2 power single arm left
2 power single arm right
recovery final meters +
25m recovery
10 x 75 (12,5/12,5/50)
12,5 catchupdrill with paddles/
12,5 explosive pull / 50m easy without paddles
40''rec between sets
CD:
500m TI(total immersion stye)minimum effort
TT1950

Sample Day 6
0:55:00
55TSS
S-Bl1W01/2/3/4/5/6,SS02- Support Session

WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
MS: 45' CONTINUOS EASY EFFORT
TT- 0:55

Sample Day 8
0:40:00
1700m
40TSS
S-Bl1W02/04/06,SS01b Power SETS

WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
250 pull + 50 kick + 4 x 25 fist drill @ 30'' rest
MS: with fins
a)underwater skull / Tarzan drill
20 x 25 (12,5 UWS/12,5 TZ)@40''rec
b) breathing pattern: strokes/breath
6 x 50 as: 25 drills/25 easy
2x1/3x1 sighting/2x1
40''rec between sets
CD:
500 easy with fins

Joel A. de Bem Junior
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Commandos Legion

Team commandos is an extremely personalized tracking online training which prioritizes the details of each athlete as if it were the only one.