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Beginner 8-Week Swim-Specific Threshold Boosting Plan

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Beginner 8-Week Swim-Specific Threshold Boosting Plan


Peak Endurance Solutions

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8 Weeks

Plan Description


This is a beginner swim-specific threshold boosting plan designed to help swimmers or triathletes improve their threshold fitness. This training plan is prescribed and individualized based on subjective effort and Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment and pool access necessary to swim. This plan is designed for athletes that have minimal history of consistent swim training, but for athletes that have the ability and basic competency to swim without pain, to swim at least 500 yds straight non-stop, and to complete swim sessions that range from 2000-3000 yds. This is plan that can be utilized during the off-season to improve swim-specific threshold fitness or during any period of the year in which the athlete would want to increase threshold fitness for a competitive event.

Additionally, this plan can also be used in conjunction with other training sessions you may have as a swimmer (e.g., strength sessions, cross-training sessions, etc.) or as a multi-sport athlete (e.g., run sessions, bike sessions, strength sessions, etc.). However, it can also be done as a stand-alone training plan if that is how you prefer to utilize it.

Basic equipment needed to successfully complete the swim sessions within this training plan include:
-ankle strap

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
6,309m 2,835m
Workouts Per Week Weekly Average Longest Workout
6,309m 2,835m

Training Load By Week

This plan works best with the following fitness devices:

Ryan Eckert, MS, CSCS

Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching as well as pre-planned, customized training plans available for purchase.

  • 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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