SwimRun 12-Week Short Course - Intermediate Athlete by LB Endurance

Author

Lana Burl

All plans by this Coach

Length

12 Weeks

Typical Week

1 Other, 2 Strength, 1 Day Off, 4 Swim, 4 Run

Longest Workout

2:00 hrs

Plan Specs

swimming beginner intermediate masters pace based tss based strength

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Thank you for selecting this SwimRun training plan, proudly presented by LB Endurance. The plan is intended for triathletes that have at least one year of multisport experience and/or may have completed an Olympic (intermediate) distance triathlon already. It is very likely that this is the athlete's first SwimRun race! This plan will prepare you for a "short course" SwimRun event of approximately 2500m total swimming and 9 total miles of running

To start this plan, you should already be capable of running three or four times per week, and able to finish a run of at least sixty minutes in duration. You should also be able to swim 2000 yards comfortably, swimming three times per week Access to both open water and trails are essential.

Each training week includes three or four swim workouts, three or four run workouts and two or three strength training sessions. You will also find one or two planned recovery days each week and sometimes a cross-training session. Strength training, cross-training and rest are important to maintain the body, mind and soul while preparing for any endurance event.

Swim workouts are given as time and/or distance targets. Runs are time based and use pace for interval targets. Be sure your run pace threshold is set up in TrainingPeaks (settings) and on your training device (ie Garmin watch). Some runs and some swims are provided as Structured Workouts that can be automatically downloaded to your training app, allowing easy use with virtual platforms like Zwift. Strength workouts use primarily bodyweight exercises and can often be performed without typical gym machines.

The plan also includes several tips and reminders to help you prepare for an enjoyable race day, including guidance on race fueling, nutrition and hydration. Have fun! If you have questions, or are interested in enhancing this plan, contact us at admin@lbendurance.com or www.lbendurance.com. We also offer plan enhancements such as schedule customization, training zone determination and race planning/feedback. As a LBE Training Plan customer, you will enjoy discounts on these services. LB Endurance offers swim analysis, either in-person or with video, and private swim lessons in Knoxville, TN.

Follow us on Facebook and Instagram, and include #lbendurance on all your social media posts.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:54
Training Load By Week
Average Weekly Training Hours: 06:54
Average Weekly Breakdown

Lana Burl

LB Endurance

Lana believes in the value of living a full and happy life. She found joy in her own odyssey of discovering and nurturing the athlete within. She believes the pursuit of endurance sports delivers clarity, perspective and opportunity. This is why Lana coaches endurance athletes; theirs is a journey that anyone can undertake to learn, be happy and have fun in even the toughest moments.

Back to Plan Details

Sample Day 1

0:30:00
21.1TSS
Strength A (AA)

Perform 3 sets of each. Aim for 10-12 reps of each exercise. Focus on excellent form.

Squats (machine, BB or air)
Lat Pull-Downs or Pull-Ups, assisted as needed
Step-Ups with DB
Push-Ups or Chest Press
Seated Row, or TRX row
SL Hamstring Curls on Ball
Lateral Lunges
Abdominal Twist

Rest 1-2 minutes between each set.

* Substitute with equipment that is available or similar exercise to hit same muscle groups listed.

Sample Day 1

0:35:00
35.9TSS
Run Easy

Just a light 30-40 minute run. Pace as you feel.

Sample Day 2

0:45:00
1646m
46.1TSS
Swim 1800 Balance and Breathing

Swim 1500 - balance and breathing

Warm Up 400:
200 loosen
25 kick/25 swim/50 kick/50 swim/25 kick/25 swim - for kick, use board or SLOB

Drill Set 200/600:
with FINS, if you have them
25 kick on side left arm (0:15)
25 kick on side right arm (0:15)
50 kick on side 1 stroke + 3-sec kick (0:30)
50 kick on side 3 strokes + 3-sec kick (0:30)
50 swim strong
FINS OFF

Main Set 1100/1700
12 x 25 practice breathing, pace aerobic (0:20)
1, 4, 7, 10: breathe only to left
2, 5, 8, 11: breathe only to right
3, 6, 9, 12: bilateral breathe, every 3 strokes

8 x 50; alternate aerobic on odds and PULL technique on evens (0:20)

4 x 100: steady pace that you can hold across the entire distance, enabling quick turns at the walls (:30)

Cool down 100/1800:
2 x 50 smooth, perfect stroke

Sample Day 3

0:30:00
30TSS
Strength Swimmer Shoulder and Core

Strength Shoulder Protection and Core Work

Complete the Shoulder routine 2 times through

1. (0:00) Slide Outs, 10 each arm, alternating sides
2. (0:20) MB OH Slams, 20 each arm with 2-4 lb MB
3. (0:35) Cable 1A Upright Row-External Rotation/Pull, 12-15 ea arm, low resistance/weight (5-20 lb)
4. (1:00) Wall Angels, 10 each, 3-5 sec up & 3-5 sec down, arms together or alternating
5. (1:25) Thoracic Circles, 8-12 seconds out, 4-8 seconds return, 6-8 each side, with leg propped up by block or roller
6. (1:45) Externally Rotated Lat Contract-Relax Stretch, hold 3-5 seconds, 6-10 times per side
7. (2:05) Externally Rotated Anterior Contract-Relax Stretch, hold 3-5 seconds, 6-10 times per side

Shoulder videos: https://bit.ly/2EltvHY (see link for video; exercises are shown at x:xx timestamps indicated)
CREDIT: http://www.swimmerstrength.com

Complete the Core routine 2 times through

Core
1. Cat-Camel, 10 cycles, on a slow breath (inhale up to camel, exhale out to cat)
2. Ab Wheel Roll-Outs (or use sliders), 8-10 reps, 3-6 sec each for roll out and in
3. Swiss Ball Plank Reach, 8-10 reps
4. TRX Trunk Rotation, 6-8 reps to each side, alternating
5. Superman Pike, 8-10 reps

Core videos: http://www.swimmerstrength.com/blog/posts/core-work-exercise-selection (youtube videos embedded in this link)
CREDIT: http://www.swimmerstrength.com

Sample Day 3

0:50:00
51.7TSS
Run Easy Drills

Run 50 minutes

Warm up 15 minutes, slowly ramping up pace and effort

Perform these Drills:
1. High Knees, 3 x 15 sec with 45 sec easy jog/walk between https://youtu.be/8opcQdC-V-U
2. Side Steps, 3 x 20 steps per side, with 30 sec easy jog/walk between https://youtu.be/xkO693ikjl0
3. Carioca (grapevine), 3 x 20 steps per side with 30 sec easy jog/walk between https://youtu.be/CMeuCmzKf84

Continue running until 50 minutes is complete, staying Z2 effort/pace. Use the last 5 minutes to cool down.

Sample Day 5

0:30:00
21.1TSS
Strength A (AA)

Perform 3 sets of each. Aim for 10-12 reps of each exercise. Focus on excellent form.

Squats (machine, BB or air)
Lat Pull-Downs or Pull-Ups, assisted as needed
Step-Ups with DB
Push-Ups or Chest Press
Seated Row, or TRX row
SL Hamstring Curls on Ball
Lateral Lunges
Abdominal Twist

Rest 1-2 minutes between each set.

* Substitute with equipment that is available or similar exercise to hit same muscle groups listed.

Sample Day 5

0:45:00
1646m
31.6TSS
Swim 1800 Breathing and Posture Focus

Swim 1800

4 x 50 (:15R)choice - evaluate how you are feeling, what's tense, sore, etc... Acknowledge, but don't judge.

4 x 50 (:20R) Free Focus on posture - Mountain pose in the water

8 bobs

8 x 25 (:15R) focused on fully exhaling. Don't worry how many breaths you take. Or don't. Just focus on the exhale and get breath when you need to.

8 x 25 (:20R) - breathe only to one wall of the pool building (always face that way to take your breaths)

8 x 75 (:20R) - 25 breathe left only, 25 breathe right only, 25 breathe bilateral (every 3rd stroke). Stay relaxed

6 x 50 (:20R) - negative split. Swim the second 25 faster than the first. How does your breathing change? Can you keep it relaxed and smooth?

2 x 50 easy choice

SwimRun 12-Week Short Course - Intermediate Athlete by LB Endurance

$95.00 - Buy Now