Overview

This is an intermediate swim-specific threshold boosting plan designed to help swimmers or triathletes improve their threshold fitness. This training plan is prescribed and individualized based on 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 a history of swimming consistently for at least 6-10 months at a frequency of at least 2-3x/week. Finally, it is recommended that the athlete has the ability and basic competency to swim without pain, to swim for at least 1000 yds straight non-stop, and to complete swim sessions that range from 2000-3500 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:
-swimsuit
-goggles
-kickboard
-fins
-snorkel
-paddles
-ankle strap