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Swimming Foundation | Intermediate | 4 Week - Part 4


Mark Saroni

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4 Weeks

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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.

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Plan Description

Winning is a Mindset Not a Spot on the Podium

Our Intermediate Swim Foundation training plan is designed for the busy triathlete who wants to make improvements in their swimming. Through 15+ years of coaching on-deck, we've found that many triathlon coaches & swim training plans follow traditional training methods that don't yield the results most triathletes want to see in their swimming. The workouts & drills in this swim training plan have been tested & proven to help the age group triathlete see huge improvements in their swimming. 


"This plan has taught me what it means to truly train like a swimmer. I can't believe I've been doing it wrong for so many years. I used to hate swimming but with this new approach, I'm enjoying my swim workouts AND getting faster. Who knew such a thing was possible?"


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  • 3 Swim workouts per week
  • 2 Additional stretchcordz & core workout days
  • 1 Shoulder mobility routine per week
  • Plan includes lots of 25 & 50's to improve speed & mechanics
  • Drills are often combined WITH the mainset to promote crossover from improvements made in stroke technique
  • Can easily be done along with another training plan
  • Plan can be re-used year after year

Required Equipment


  • Unlimited athlete-initiated email support
  • Detailed workout instructions
  • Intervals set to your specific training zones
  • Workout exports to Garmin, Zwift, & other platforms

📩  Additional Information

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
2:46 hrs 1:00 hrs
Other x2
0:10 hrs 0:10 hrs
Strength x2
0:34 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
2:46 hrs 1:00 hrs
0:10 hrs 0:10 hrs
0:34 hrs 0:20 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Mark Saroni: MS Kinesiology, USA Triathlon, Cycling, & Swimming Certified Coach

Paragon Training

"Winning is a mindset, not a spot on the podium."
Mark's unique coaching style and knowledge of the sport is built on 15+ years of coaching & racing. He believes that a high-performance mindset is attainable for ANY athlete of ANY ability level.
He offers one-on-one coaching, training plans, & other services to help the everyday athlete achieve high performance.
If you count sport as an integral part of your life, then join Paragon Training & let us assist you in your quest to #SUFFERFASTER

$29.00 - Buy Now