16-Week Triathlon Swim Plan [CSS 1'45 - 2'00 per 100m]
16-Week Triathlon Swim Plan [CSS 1'45 - 2'00 per 100m]
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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)
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
7,788m | 3,200m |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
7,788m | 3,200m |
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.
- 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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