Swimming, Complete Training Plan-Intermediate to Advanced

Author

Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.

All plans by this Coach

Length

15 Weeks

Typical Week

3 Swim, 2 X-Train

Longest Workout

0:59 hrs

Plan Specs

swimming intermediate advanced masters pace based tss based

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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Summary

Our training plans come with the signature of our Ironman Certified Coach Joel A. de Bem Jr, one of the only coaches in the american continent who brings the proposal of sharing training in the Portuguese, English and Spanish versions of the TrainingPeaks platform.

Focus

Our specialty is the training of entrepreneurs with limited time for training, but who find in sport their valve of escape.
By acquiring this training plan, you will be becoming a differentiated athlete who will feel, understand and apply in practice the different steps necessary for your body and mind to evolve to their peak performance.
If you got here, it's because you value the training metrics. And that's why we make our training sessions FULLY structured and exportable for your Garmin.
 
trainingpeaks plan
 


Our swimming training sessions come with the RPE and PACE Intensity measurement, as we know that heart rate is not very recommended for swimming.

Our Methodology

Our planning proposition is that the volume, as well as the intensity of the training, follow a kind of rotation which will cause the body to absorb each of the different stimulus for each block of that system (see more about this).
Just as we also have crosstraining sessions, which follows an innovative principle of restructuring the athlete's muscular imbalances.

This training plan does not include reviewing our coach.
However, we offer training plans with the direct review and follow-up of our Ironman Certified Coach in the ELITE versions.


 

questions

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:05
Training Load By Week
Average Weekly Training Hours: 03:05
Average Weekly Breakdown

Joel A. de Bem

Ironman Certified Coach

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.

Back to Plan Details

Sample Day 1

0:10:00
BLOCK EXPLANATION

OBJETIVES FOR EACH BLOCK:

http://ironmancertifiedcoach.com/portfolio/block-system/

Sample Day 2

0:44:00
2400m
60TSS
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 3

0:25:55
35TSS
Support Session 1&2 CROSS

https://youtu.be/sFpA3nembl4

Sample Day 4

0:44:00
1950m
60TSS
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 4

0:15:00
7.5TSS
Flexibility (swim)

https://youtu.be/gr1t0rpNXHc

Sample Day 5

0:45:00
52.5TSS
Bl1W01/2/3/4/5/6,SS02- Support Session

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

Sample Day 9

0:44:00
1700m
60TSS
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

Swimming, Complete Training Plan-Intermediate to Advanced

$95.00 - Buy Now