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16 WEEKS SWIM PLAN FOR 1/2 IM & IM DISTANCE

Author

Cesar Hernandez Lloret

All plans by this Coach

Length

16 Weeks

Typical Week

3 Swim

Longest Workout

1:15 hrs

Plan Specs

swimming intermediate masters

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Summary

16 WEEKS SWIM PLAN FOR 1/2 IM & IM DISTANCE


TRAINING SMART SYSTEM, for those who have a limited time to train but wants to achieve their maximum potential


The physical requirements for this plan are

-Swim 1500m non stop in a fluid way
-To know how to swim in a fluid way at least 2 of the 4 swimming styles.

IMPORTANT: WITH THIS PLAN YO CAN CONTACT WITH ME WITH ANY DOUBT ABOUT THE PLAN AT chlendurance@hotmail.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:32

César Hernández Lloret

CHLENDURANCE

Bachelor degree in Sports Science
ITU Level 3 Triathlon Coach certificate
Swim & Triathlon National Coach Level 3

  • Coach of the Spanish Triathlon Federation at the National Sports Development Center
    -Collaboration through the Iberoamerican Triathlon Federation in training camps with development athletes of other National Federations (Uruguay and Venezuela)
View all Training Plans by this Coach

Back to Plan Details

Sample Day 1

0:50:00
2400m
EASY SWIM

-600 (75freestyle/25backstroke)
-4x25 rec15"kick easy
-300 pull-buoy easy
-400 FST (25 less number of strokes/ 75 easy)
-4x25 rec15"kick easy
-6x100 easy 20"rec BREATHING EVERY 3 STROKES
-300 cool down (50back/50free)

Sample Day 2

0:50:00
2500m
2500 TECH

-900 (100 FREE / 50BACKSTR)
-8x50 (25 FIST/25 SWIM) R15"
-8x50 (25BUILD/25EASY) R20"
-3x200 (50KICK/150EASY SWIM) R30"
-200(25BREAKSTROKE/25 FREESTYLE)

Sample Day 5

2800m

-800 (300FREEST./50BACK/50BREAKSTR.)
-4x100 R20" EASY (50BACK/25FREE)
-8x75 R20" BREATH EVERY "x" STROKES (1º 3/2º 4/ 3º5/ 4º 6) EASY PACE & LONG STROKE
-800 FINS (50KICK/150FREE BREATH EVERY3)
-200 EASY

Sample Day 8

0:55:00
3000m

-800 (150SWIM/50 KICK)
-4x100 EASY R20" (25 BUTTERFLY/75 FREEST)
-300 PULL EASY
-500 FST (50 LONG STROKE/ 50 HIGH CADENCE)
-8x25 R15"BACK KICK EASY
-500 EASY, BREATHING EVERY 3 STROKES
(OPTIMAL TECH: MINIMUM EFFORT MAXIMUM EFFICIENCY)
-300 FREESTYLE EASY COOL DOWN

Sample Day 9

0:50:00
2300m

-600 (100 FREE / 50BACKSTR)
-8x50 (25 OPEN HAND/25 SWIM) R15"
-6x50 (PROG 0-50) R20"
-8X100 R20" 1-MEDIUM PACE 2-EASY PACE
-200(25BREAKSTROKE/75 FREESTYLE)

Sample Day 12

0:55:00
3000m
SPEED

800 (100FREE/100BACK)
4X25 PROG R20"
4X50 KICK (25HARD/25 EASY) R20"
400 EASY PULL/PADDLES/SNORKEL

8X25 HARD EVERY 45"
300 PULL VERY EASY
4X25 SPRINT R1´
300 PULL VERY EASY
600 SWIM WITH FINS (GOOD TECH)

Sample Day 15

0:50:00
2600m

600(200FREE/100BACK)
6x50 prog 0-50 R20”
3x(5x100 R20") REC1’ BETWEEN BLOCKS
-BLOCK 1&2: MEDIUM PACE
-BLOCK 3: PULL/PADLES INTENSE PACE
200 (50BACK/50FREE)

16 WEEKS SWIM PLAN FOR 1/2 IM & IM DISTANCE

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