4 Week Triathlon Swim Focus - Intermediate

Average Weekly Training Hours 04:17
Training Load By Week
Average Weekly Training Hours 04:17
Training Load By Week

CertsOverview: This Training Plan runs for a total of 4 weeks and has the main goal of developing your triathlon freestyle swim. The plan utilizes the Critical Swim Speed testing and training protocol. Your Critical Swim Speed is the theoretical swim pace you could maintain for a 1500m time trial, which correlates well for Olympic and 70.3 distance triathlons. It also provides a great wayto apply training zones so you know what effort you are training. The plan averages about 11000yards (m) per week over four swims. Each week we will have a session devoted to skill, aerobic endurance, threshold, and V02 max. The goals of this program are: Increased efficiency with freestyle swim stroke, Understanding of Open Water Sighting, Improved aerobic and anaerobic capacity

See Full Plan Details Here:

https://www.thetrainingplansource.com/4-week-triathlon-swim-focus


 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
0:30:00
1372m
CSS Testing

Videos:
Broken Arrow - https://youtu.be/UURbwe1sEec
B3/4/7 means breathing every 3, 5, or 7 strokes
Pulling - https://youtu.be/GikgdHmm_24

Warmup:
300 easy freestyle
200 fins ­↑ broken arrow ↓ freestyle
200 pull buoy and paddles B3/5/7s
2 x 50 build by 25 to race pace

Build Set:
Do this set at what you perceive to be the AVERAGE pace that you can sustain for the 400 Time Trial. If you are going to get your pacing wrong, get it wrong now, not during the Time Trial. Use the clock and try to get each 100 on the same time.

4 x 100 freestyle (+20s)

Test 1:
If you are by yourself then just time the total 400 and then again for the 200. However, be warned, a poorly paced 400 Time Trial - even though it wants to be a max effort - will result in an erroneous CSS result. Pacing is important even over this distance!
400 meter time trial
100 easy stroke with big rest

Test 2:
200 Meter Time Trial push off start
200 easy cooldown

Sample Day 2
1:05:00
2286m
Body position, breathing, and kick

Videos:
6-1-6 & 6-3- 6 Drill https://youtu.be/8-C1bCClZZg
3-1-3 Drill https://youtu.be/_GKVLfF4fE8
Kicking on Side https://youtu.be/POpQVXk0tuM
Torpedo Kick https://youtu.be/-L8PDqYSKLY
Corkscrew Drill https://youtu.be/VLVoJMr1DNU
Broken Arrow https://youtu.be/UURbwe1sEec
Popov Drill https://youtu.be/y2gZ_3Fjnus

Warmup (650):
3 x 150 snorkel and fins
4 x 50 building from easy to hard effort

Set 1 (600):
12 x 50 using fins (focus on rotation & relaxed recovery). Use 10-15 seconds as recovery.
1. 25 kick on L side + 25 freestyle
2. 25 fast freestyle + 25 easy freestyle
3. 25 kick on R side + 25 freestyle
4. 25 fast freestyle + 25 easy freestyle
5. 25 3/1/3 + 25 freestyle
6. 25 fast freestyle + 25 easy freestyle
7. 25 corkscrew + 25 freestyle
8. 25 fast freestyle + 25 easy freestyle
9. 25 Broken Arrow + 25 freestyle
10. 25 fast freestyle + 25 easy freestyle
11. 25 Papov + 25 freestyle
12. 25 fast freestyle + 25 easy freestyle

Conditioning set (600):
3 x 100 Freestyle with focus on saying "bubble bubble" then breathe with 5 second recovery
3 x 100 Freestyle with 50 medium effort and 50 hard effot on 5-8 second recovery

Kicking set (550):
10 x 25 using snorkel torpedo kick (no fins)
6 x 50 with kickboard (odds easy, evens hard kick)

Cooldown:
100 pull buoy freestyle

Sample Day 5
0:48:00
2195m
33TSS
2400 VO2 Swim: Torque (Pads & Bands)

Videos:
Pulling - https://youtu.be/GikgdHmm_24
Paddles - https://youtu.be/V_cDnXQWAgc
Ankle Band with Buoy https://youtu.be/mRFirg0Z3Q0

Warm Up:
1500 Free Every 4th 25 Hard !

Main Set:
12 x 25  Pull w/Pads + Bands n ankles with 20 sec rest after each

Cool Down:
600 choice

Sample Day 8
1:00:00
2103m
Balance, Position, Kick, Conditioning

Videos:
6-1-6 & 6-3- 6 Drill https://youtu.be/8-C1bCClZZg
3-1-3 Drill https://youtu.be/_GKVLfF4fE8
Kicking on Side https://youtu.be/POpQVXk0tuM
Torpedo Kick https://youtu.be/-L8PDqYSKLY
Corkscrew Drill https://youtu.be/VLVoJMr1DNU
Broken Arrow https://youtu.be/UURbwe1sEec

Warmup (500):
2 x 150 snorkel and fins
4 x 50 building from easy to hard effort

Set 1 (600):
12 x 50 using fins (focus on rotation & relaxed recovery). Use 10-15 seconds as recovery.
1. 25 kick on L side + 25 freestyle
2. 25 fast freestyle + 25 easy freestyle
3. 25 kick on R side + 25 freestyle
4. 25 fast freestyle + 25 easy freestyle
5. 25 6/3/6 + 25 freestyle
6. 25 fast freestyle + 25 easy freestyle
7. 25 3/1/3 + 25 freestyle
8. 25 fast freestyle + 25 easy freestyle
9. 25 corkscrew + 25 freestyle
10. 25 fast freestyle + 25 easy freestyle
11. 25 Broken Arrow + 25 freestyle
12. 25 fast freestyle + 25 easy freestyle

Kicking set (450):
10 x 25 using snorkel torpedo kick (no fins)
4 x 50 with kickboard

Conditioning set (450):
3 x 150 Freestyle with focus on saying "bubble bubble" then breathe

Cooldown:
300 pull buoy freestyle

Sample Day 15
0:55:00
2057m
Pull, Push

Videos:
Tarzan Drill - https://youtu.be/24K-T2EnMtc
Pulling - https://youtu.be/GikgdHmm_24
Sculling https://youtu.be/g1ULRqB2Ygo
Sighting Technique - https://youtu.be/FfP1qaw32lU

Warmup (500):
300 fins and snorkel with focus on perfect body position
200 as 50 freestyle and 50 backstroke

Set 1 (750):
2 x 25 pull buoy as (12.5 scull #1 + 12.5 Skull #2)
2 x 25 pull buoy as (12.5 scull #2 + 12.5 Skull #3)
1 x 200 freestyle experimenting w/ stroke rate (+15s)
2 x 25 Tarzan drill
1 x 200 freestyle (+15s)
2 x 25 pull buoy as (12.5 scull #1 + 12.5 Skull #2)
2 x 25 pull buoy as (12.5 scull #2 + 12.5 Skull #3)
1 x 200 freestyle experimenting w/ stroke rate (+15s)

Set 2 (800):
2 x 400 as
100 with sighting every 3 strokes
100 hard freestyle
100 with sighting every 3 strokes
100 hard freestyle

Cooldown (200):
200 freestyle with fins and snorkel

Sample Day 20
1:10:00
2652m
Sighting Conditioning

Videos:
Sighting Technique - https://youtu.be/FfP1qaw32lU

Warmup: (600)
600 easy freestyle done as: 4 x (50 B3s + 50 B4s + 50B5s) (Think breathing timing and rotation)


Set 1 (600):
3 x 200 pull buoy @moderate pace done as 2 x (50 B3s + 50 B4s L + 50 B5s + 50 B6sR) (really emphasize the rotation)

Conditioning Set (1500):
Five times with 8 sec recovery as:
100 freestyle Z3 (first 50 easy next 50 find natural rhythm)
100 Z3 sight forward for 3 breaths, accelerate to sprint for 10, finish length easy
100 easy freestyle

Cooldown (200):
200 freestyle with fins, paddle, snorkel

Sample Day 22
1:00:00
2240m
Drill, Drill, Sight, Swim!

Videos:
Sculling https://youtu.be/g1ULRqB2Ygo
Pulling - https://youtu.be/GikgdHmm_24
Broken Arrow - https://youtu.be/UURbwe1sEec
Kicking on Side https://youtu.be/POpQVXk0tuM
Tarzan Drill - https://youtu.be/24K-T2EnMtc
Sighting Technique - https://youtu.be/FfP1qaw32lU

Drill Warmup (800):
100 easy freestyle: focus smooth exhalation, relaxed arm recovery
200 pull buoy done as: 4 x (25 drill + 25 swim)
1. scull #1,
2. scull #2,
3. scull #3,
4. freestyle
300 fins done as: 75 broken arrow + 25 freestyle + 100 kick on side + 75 broken arrow + 25m freestyle
200 pull buoy and paddles – focus on alignment (freestyler paddles) or catch (agility paddles)
100 smooth freestyle: stretch thru core, tapping toes

Set 1 (600):
20 seconds rest between each interval:
100 done as: 25 breathe R + 25 breathe L
200 sighting 3 times per 25
200 tarzan middle 10 strokes for every 25 – keep head still!
100 done as: 25 B5s + 25 B4s + 25 B3s + 25 B2s, swimming each length faster than previous.

Set 2 (900): maintain your technique! – exhale smoothly, keep aligned with straight relaxed legs. 10 seconds recovery
100 Hard
200 Medium with sighting every 3-5 strokes
300 Hard
200 Easy with sighting every 3-5 strokes
100 Hard

Cooldown (150):
150 easy choice, slowing down with each 50

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