12 week "Advanced" Swim Plan for Triathletes (Half/Long Distance Triathlon)

Author

Frank Senders

All plans by this Coach

Length

12 Weeks

Typical Week

1 Other, 4 Swim, 3 Strength

Longest Workout

0:30 hrs

Plan Specs

swimming beginner intermediate advanced masters time goal pace based strength base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This 12 week "Advanced" Swim Plan for Triathletes is for the more advanced Triathlete/Swimmer. It consist of 42 unique sessions that can be used as a training plan in it's whole or separate to incorporate in your own Triathlon-schedule.

Required: This plan is intended for athletes who have a goal to swim 3km or more per session. There is no minimum requirement level of fitness. This is not a learn to swim program although there are plenty of drills in most sessions.

Equipment required: pull buoy, zoomers, paddles and a kickBoard

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 00:38
Training Load By Week
Average Weekly Training Hours: 00:38
Average Weekly Breakdown

Frank Senders

Stapsport

Over the past 30 years, I have coached athletes and teams to multiple National, European, World and even Olympic Championship titles. This in a variaty of disciplines like Triathlon, Marathon, Trail Running, Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional.
So if you need a coach to inspire you and to achieve your goals! Get in contact with me. Kind regards, Coach Frank

Back to Plan Details

Sample Day 1

1850m
SFT 001: Swim Field Test

Swim Field Test
Warm up 400m real easy - real slow
150m with drill/choose your own drills
Rest for 3 minutes - Hydrate
2 times 25m semi sprint R=20"
2 times 25m sprint R=20"
Rest for 3 minutes - Hydrate
400m TT record your time for this 400m
Rest for 3 minutes - Hydrate
200m TT record your time for this 200m
Rest for 3 minutes - Hydrate
Cool down 400 to 600 easy swimming

Sample Day 3

2900m
SII 022: Swim Int Interval

SII 022: 400m easy swim ((your choice of stroke)
Technique Set:
50 finger drag + 50 catch up R=20"
50 hip tab + 50 armpit tab R=20"
50 kick + 50 Pull R=20"
50 long strokes + 50 steigerung R=20|"
50 kick + 50 Pull R=20"

Main Set:
8 times 150 as 75 easy to mod + 50 Hard + 25 sprint R=30"
200m easy/long strokes R=2' (drink)
8 times 50 as 25 hard + 25 easy R=15"
Cool Down 300 easy

Sample Day 4

2600m
SIA 008

SIA 8: Warm up 300 (your choice of stroke)
Technique Set:
25 catch up + 25 fingerdrag + 25 6-3-6 + 25 free R=15"
25 6-3-6 + 25 6-1-6 + 25 free + 25 tempo R=15"
25 6-1-6 + 25 free + 25 tempo + 25 kick R=15"
25 free + 25 tempo + 25 kick + 25 sprint R=15"

Main Set:
4 times (50 kick + 25 free tempo + 25 free Sprint) R=30"
300 easy - long easy strokes
3 times (50 kick + 25 free tempo + 25 free Sprint) R=30"
300 easy - long easy strokes
2 times (50 kick + 25 free tempo + 25 free Sprint) R=30"
300 easy - long easy strokes

Cool down 300 easy

Sample Day 6

2950m
SEA 113

Warm up easy 300m/y
Technique:
100 arms only + pull buoy R=20"
100 arms only Paddles R=20"
100 legs only + kick Board R=20"
100 legs only + zoomers R=20"

Main Set:
4 times 25m/y wind sprints + 25 easy back R=20"
4 times 350 endurance pace + 50 hard/tempo R=30"

Cool Down 300 easy

Sample Day 7

0:08:00
8 minutes Abs

http://www.youtube.com/watch?v=sWjTnBmCHTY

Sample Day 8

3500m
SDA 103

Warm up easy 400m (your choice of stroke)
Technique Set:
25 cath up stroke + 25 finger drag + 50 tempo swim R=20"
25 6-3-6 + 25 easy + 25 6-6 + 25 fast R=20"
50 kick + 50 Pull R=20"
25 cath up stroke + 25 finger drag + 50 tempo swim R=20"
25 6-3-6 + 25 easy + 25 6-6 + 25 fast R=20"
50 kick + 50 Pull R=20"
* Kick - freestyle kick zommers + kickBoard
* Pull - Paddles + Pull Buoy

Main set:
3 times 300 easy long strokes R=30"
600m build per 200m R=1'3 times 300 easy long strokes R=30"
3 times 300 easy long strokes R=30"
Cool down 300 m easy (long strokes/ fins/zoomers)

Sample Day 10

3700m
SEE 003: Endurance Swim

SEE 003: Warm up 400 (incl own drills)
Main Set:
1 times 400 R=20"
2 times 350 R=20" (1' set rest)
3 times 300 R=20" (1' set rest)
4 times 250 R=20" (1' set rest)
(250 set alternate 25 ez - 25 fast)
Cool Down 300m easy

12 week "Advanced" Swim Plan for Triathletes (Half/Long Distance Triathlon)

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