AIMS
To build general fitness across a range of intensities.
WHO IS THIS PLAN FOR?
These plans suit swimmers wishing to perform in various triathlon events, from a sprint to a full distance. Some swimmers may look at another of our plans if they need more endurance or distance per week.
This plan uses three sessions per week. The two more intense sessions should take you ~1 hour of pool time to complete as it is set. The Endurance swim will take 70 - 80 minutes to complete.
SESSIONS
This plan uses three types of main sets focusing on:
- CSS (critical swim speed) - your 'threshold' pace.
- VO2max - roughly equates to the pace you can hold constantly for 5min
- Extensive Endurance - Slower than CSS with longer repetitions.
All sessions ensure the swimmer performs optimal swimming at the desired pace.
For instance, we aim to accumulate 20 - 30 minutes of CSS pace swimming or in a VO2 max session around 12 - 18 minutes.
We use a range of sessions with reps of differing lengths and recovery periods to challenge your fitness in subtly different ways in each session.
Before starting the programme, we recommend you perform a CSS test to determine your current Critical Swim Speed (CSS).
OPTIONS
This plan includes no technical sessions or work; our preference for technique development is to add a session that is 100% technique-focused and then apply the lessons from that during your fitness sessions. As the technique is highly individual, we recommend determining this on an individual basis. We can help you create a session for this purpose. Please reach out to us directly if you'd like more info on this option.
EQUIPMENT
- Pull buoy
- Paddles
- Tempo trainer/pacer (useful but not essential)
I work mainly with enthusiastic individuals who are committing to at least 8 - 20hrs per week to training, and who have been training for at least 1 - 2 years and are looking for the next step.
I currently work with Pro, AG World Champ qualifiers, and amateurs wishing to improve their performance.