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

Browse More Plans

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


Raymond Boardman

All plans by this Coach


13 Weeks

Plan Description

“Training for excellence, with excellent training.”

Tri Swim Coach

As 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 IRON-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 ½ IM 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 945.

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 or email myself directly at:

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


How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
7,400m 3,000m
Workouts Per Week Weekly Average Longest Workout
7,400m 3,000m

Training Load By Week

This plan works best with the following fitness devices:

Ray Boardman

QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website ( 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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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