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

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

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

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)

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)