Busy Triathlete Winter Swim Base Training Plan (INTERMEDIATE 12 Week Plan) - Start ANY MONDAY

Training Load By Week
Training Load By Week

“Training for excellence, with excellent training.”

Tri Swim CoachAs you improve your swimming during your winter base building, you will have accomplished something very special.

Designed for INTERMEDIATE Triathletes who are looking to improve their swimming during their base building phase and/or have limited time to train, the primary goal of this training plan is to prepare you to further develop your efficiency.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRONMAN distance finishes as well as nearly 30 years of sprint and Olympic triathlons and my success coaching hundreds of triathletes all distances up to and including Ultraman.

Lasting 12 weeks long, this plan progresses through phases to build you to your peak performance. Each week contains 3x swims and a flexibility session. Each session is no longer than 2,500m and is perfect for the time crunched triathlete and is also suitable for Ironman 70.3 athletes that don't have much time to train. Although not necessary, I recommend tracking your training with a Garmin multisport device like the Fenix 5 or Forerunner 735 or 935.

Prior to using this plan, you should be able to swim 1,500 meters or yards continuously, 1,800 metres or yards total within a workout

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? I also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

Sample Day 1
2000m
QKSwimB225 Session 01

400m Warm Up; 8x 50m (25m Drill/25m Swim); 8x 25m Pick Up 10sec RI; 400m Time Trial (TT); 10min rest including easy swimming of at least 200m; 200m TT 200m Cool Down; E-mail your times (for both 400m and 200m) through to your coach. The difference between them halved (to convert to 100m time) will calculate your T-Time. You will utilise this in future workouts.

Sample Day 2
2200m
QKSwimB225 Session 02

400m Warm Up; 12x 50m (25m Drill/25m Swim); 8x 25m IM 20sec RI; 12x 25m F/S on 10sec RI; 8x 25m IM 20sec RI; 12x 25m F/S on 10sec RI; 200m Cool Down; IM = Individual Medley order (Fly, Bk, Br, F/S)

Sample Day 4
2200m
QKSwimB225 Session 03

400m WU; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 200m CD

Sample Day 8
2200m
QKSwimB225 Session 04

400m Warm Up; 12x 50m (25m Drill/25m Swim); 200m Easy swim focusing on Tech; 12x 50m (25m Drill/25m Swim); 200m Easy swim focusing on Tech; 200m Cool Down;

Sample Day 9
2500m
QKSwimB225 Session 05

400m Warm Up; 12x 50m (25m Drill/25m Swim); 10x 100m 20sec RI; 6x 50m on 1/2 T-Time + 10sec; 200m Cool Down;

Sample Day 11
2100m
QKSwimB225 Session 06

400m Warm Up; 16x 50m Drill; 100m Easy swim focusing on Tech; 10x 50m Drill; 100m Easy swim focusing on Tech; 200m Cool Down;

Sample Day 15
2200m
QKSwimB225 Session 03

400m WU; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 200m CD

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.