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12-Week Odyssey SwimRun Training Plan


Aaron Palaian


12 Weeks

Plan Description

This is a progressive, 12 week, training plan designed to build strength, endurance, power, and speed. Each week will build off of previous weeks with recovery built in. This is designed as a 12 week, swimrun specific race lead up, so it is recommended that you have some base training completed before starting and have been swimming and running regularly. While we have not included strength training into the plan, you may build in your own strength plan. The sessions listed are core sessions with specific goals, you may include some additional swims, runs, or cross training but those activities should be light and easy and built around the given workouts if desired. The workouts may be adjusted as needed but it is important to retain the intent of each session.

As this is a swimrun specific training plan, we use paddles and a pull buoy heavily. Athletes who are newer to swimming, have not used paddles regularly, or have a history of shoulder problems, should build into the paddle use gradually. You do not always need to use paddles when prescribed and should use your own discretion as to what you can handle. Drills and non-freestyle strokes can be mixed into the swim workouts where appropriate at your discretion. We also use an ankle band to help simulate the drag from wearing shoes in a race. Like the paddles, this should be used at your discretion, as it does put more strain on your shoulders. An ankle band can be bought a swim shop or home made, we suggest using an old bicycle tire innertube, simply cut it to length and tie a knot

There is certain terminology used in the workouts to help gauge effort. You will see the terms: Easy, Smooth, Strong, Hard, and FAST used throughout as well as effort based percentages. To help you understand what those means, please refer to the below chart:

Easy = Zone 1 or up to 60% effort
Smooth = Zone 2 or 61% - 70%
Strong = Zone 3 or 71% - 80%
Sub Threshold = Z3+ or 76% - 80%
Threshold = low Z4 or 81% - 85%
Hard = Z4 or 81% - 90%
Fast = Z5 or 91% - 100%
MAX = All out, everything you’ve got, empty the tank

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:24 hrs 1:15 hrs
Swim x3
7,681m 3,658m
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:24 hrs 1:15 hrs
7,681m 3,658m
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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