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Iron-Distance SWIM Training Plan (INTERMEDIATE 12 Week Plan) - Start Any Monday + Reusable

Author

Raymond Boardman

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Length

12 Weeks

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Plan Description

“Training for excellence, with excellent training.” Tri Swim Coach


When you cross the finish line of your Iron-distance Swim, you will have swum faster than you have in previous attempts.


Designed for Intermediate Iron-distance Athletes who are looking to compete in an Iron-distance event, the primary goal of this training plan is to prepare you to set a PB for the Swim during YOUR event.


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 distance finishes and my success coaching hundreds of triathletes.


Starting 12 weeks before the YOUR next Iron-distance, this plan progresses through phases to build you to your peak performance. Each week typically contains three swims each week. You will build up to: 4,000 metres swimming in a single session. Although not necessary, I recommend using a swim monitor (eg. Garmin Forerunner 735, 920 or 935) to track your sessions in the pool.


Prior to using this plan, you should be able to complete a swim of 1,500 meters or yards continuously, and 3,000 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 Iron-distance/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.


 



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
10,608m 4,000m
Workouts Per Week Weekly Average Longest Workout
Swim
10,608m 4,000m

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Ray Boardman

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.

$137.00 - Buy Now