Swim Threshold Pacing and TRX Core Strength training plan 6 weeks

Author

Nick de Meyer BTF level 3 Coach, TRX Instructor

All plans by this Coach

Length

6 Weeks

Typical Week

1 Day Off, 3 Strength, 3 Swim

Longest Workout

1:00 hrs

Plan Specs

swimming beginner intermediate advanced masters strength

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Summary

This is a swim based TRX and upper body strength training fitness program. The swim sessions are very much focused on developing pacing in open water, with pacing sessions in the pool and skills and drills ets. You'll get more out of this plan if you have a tempo trainer, but you can use a stopatch if you prefer for timing your sessions and pacing.

There re 3 sessions per week, with the TRX sessions being 15 minutes long each. Each TRX workout has a pdf link within it, which shows you the order, reps, sets, rest and illustrated images of each TRX exercise.

The strength based exercises are using the gym more, including kettlebells and dumb bells.

This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 3, STA level 2 swim teacher, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, long triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon.


Purchase of this plan includes our comprehensive Swim Training Guide, which explains how to use your training plan, including swim drills and open water articles, plus email access to Nick at any time for questions that you may have about this plan.

Once you have signed up we will email you the Description Document.

Questions? Please visit us on the web at www.speedyswimming.co.uk or email Nick directly at: speedyswimming@gmail.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:42
Training Load By Week
Average Weekly Training Hours: 03:42
Average Weekly Breakdown

Nick de Meyer

Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and was formerly a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

Back to Plan Details

Sample Day 1

0:15:00
TRX Chest and back

15 reps of each x2 with 15 rest

TRX CHEST PRESS
TRX CLOCK PRESS
TRX CHEST FLY
TRX LOW ROW
TRX MID ROW
TRX HIGH ROW

Sample Day 2

1:00:00
2650m
OWS 1

Warm up:

500 Easy (To buoy & back)

Main Content:

2 x 250 Group: (30s RI)
Mod Pace
Equal ability groups, swim very close together

6 x 125 Hard (30s RI)
Deep Water Starts, DPS

1 x 250 Group: (30s RI)
Mod Pace
Swim very close together



500
Cool Down:

500 Easy, Sighting

Sample Day 3

0:15:00
TRX Core

TRX RESISTED TORSO ROTATION x10
TRX CRUNCH 10 reps
TRX SIDE PLANK 30 secs each side
TRX PIKE 10 reps
TRX MOUNTAIN CLIMBER 10 reps
TRX LEG LOWERING 10 reps

Sample Day 4

1:00:00
10 Fitness Test 1km TT

Develop Pacing Awareness

Warm Up

300 FC
100 BC

Main set: Keep focussed – tough session

5 x 100m FC Pace Control 30 rest 85% effort

1000m TT FC 80% 60 rest

• Odd lengths bilateral every 3
• Record Time

5 x 100m FC Pace Control 20 rest 85% effort

• Keep 100m splits consistent
• Keep to rest periods
• Maintaining Stroke count
• Record Total time for 100m splits and rest – minus 4:10

Cool down

Tennessee Tumblers
4x 25 FC Eyes closed swim – 10 secs gap.
Practice tumble turns 3-4 times
100 BR

Sample Day 5

0:40:00
Posterior chain + Core Strength

20 reps of each, 1-2 sets. you can perform the planks on your knees with a straight back if necessary, keep weights light @30% of bodyweight

Sample Day 6

1:00:00
Open water swimming 5x300m increasing pace and effort

4 x 300m loops 60 seconds rest. Increasing pace throughout each 400m

Sample Day 8

0:15:00
TRX arms and shoulders

15 reps of each x2 with 15 rest

bicep curl
tricep press
y fly
clutch curl
triceps press reverse grip
w fly

Swim Threshold Pacing and TRX Core Strength training plan 6 weeks

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