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Swimming for Half IM / IM - 16 weeks, solid winter prep!


Trinergy Coaching

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16 Weeks

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Plan Description

This training plan is geared towards intermediate and advanced triathletes who are preparing for middle- and long-distance races. It lasts for 16 weeks and is meant for ambitious athletes who would like to work harder on their swimming during the preparation period. You will swim 3 to 4 times per week, averaging 12200m per week for the whole program. When preparing for the typical Northern Hemishpere season, you can work with this plan from November to February or from January to April, for instance.

The training plan is based on the classical periodisation model and consists of four phases. The first phase is an introduction with a good dose of general fitness training for swimmers. Then we work on the best technical pattern, which we will then use to intensify and later lengthen our training tasks. After finishing the training plan, you can successfully repeat it, or use a short version of it in the pre-race period, skipping the first four weeks of the plan.

This training plan includes mostly freestyle swimming. Other styles are given only marginal consideration and are incorporated only as warm-up and cool-down elements, as well as active regeneration.

Mind this is the swim only training plan!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
12,213m 4,200m
Workouts Per Week Weekly Average Longest Workout
12,213m 4,200m

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Tomek Kowalski


I am a triathlon coached based in Europe. My coaching resume includes dozens of Hawaii Qualifications, IM Champion and even AG World Champion in Kona. I also held National Team Coach role with Polish Triathlon on our road to Rio Olympic Games. I work as a personal coach with limited number of ambitious athletes, both Age-Groupers and PROs, organise camps and create online training plans. Don’t be a stranger!

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