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

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


Raymond Boardman

All plans by this Coach


12 Weeks

Plan Description

As you triumphantly emerge from the waters of your IM Swim, the exhilaration of surpassing your previous records will propel you across the finish line. 🏊‍♂️💨

Tailored for Intermediate IM Athletes gearing up for the ultimate challenge, this meticulously crafted training regimen aims to elevate your performance, culminating in a personal best during YOUR IM event. 🎯💪

Tri Swim Coach

Formulated by Ray Boardman, an esteemed figure in the triathlon realm with qualifications including PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies, this plan reflects his unwavering dedication to the sport, drawing from his extensive experience completing numerous Half and Full Distance distances, and guiding countless triathletes to success. 🏅👨‍🏫

Embark on this 12-week journey, commencing well in advance of your upcoming IM, as the program systematically propels you towards your peak. Each week, you'll engage in a regimen consisting of three swim sessions, progressively building your capacity to conquer distances up to 4,000 meters within a single session. While optional, I recommend utilizing a smart watch to meticulously track your pool sessions. 📈👀

Before commencing this plan, ensure you possess the ability to swim continuously for 1,500 meters or yards, with a total workout distance of 3,000 meters or yards. 🏊‍♂️🔄

With the purchase of this plan, gain exclusive access to bi-weekly coaching calls, where you can glean insights and seek guidance on all matters related to training and racing. ☎️📚

Established in 2015, this program has stood the test of time, assisting countless individuals in achieving their IM Swim PBs. Additionally, it's adaptable for those participating in Open Water or Ocean Swim events spanning 3 to 4 kilometres (approximately 2 to 2.4 miles). 🌊👟

Structured and progressive, this program evolves in tandem with your journey to the IM, ensuring you reach the pinnacle of your performance on race day. 🚀🏁

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

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

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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