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Swimming Foundation | Intermediate | 4 Week - Part 5

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Swimming Foundation | Intermediate | 4 Week - Part 5


Mark Saroni

All plans by this Coach


4 Weeks

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?"


Wondering if this plan is right for you?

CONTACT us & we'll help you make the right decision       


  • 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

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:42:00 01:00:00
Strength x2
00:34:00 00:20:00
Other x2
00:10:00 00:10:00
Workouts Per Week Weekly Average Longest Workout
02:42:00 01:00:00
00:34:00 00:20:00
00:10:00 00:10:00

Training Load By Week

This plan works best with the following fitness 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

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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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