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Swim Stronger Lv3

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Swim Stronger Lv3

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Tiago Dias

All plans by this Coach


16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

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Featuring the Established Endurance Lab Intensity Approach

The Swim Stronger Lv3 training plan is designed for experienced swimmers seeking to optimize their performance through advanced training techniques and targeted workouts. Whether you're aiming to compete at the highest levels of swimming or simply want to excel in your triathlon swims, this plan will challenge and push you to new heights in the water.


Ideal for advanced swimmers who have a strong foundation in swimming technique and fitness and are ready to take their skills to the next level. This plan is suited for competitive swimmers, triathletes, and open water swimmers looking to achieve peak performance.


This plan is geared towards maximizing swimming performance at an elite level. Workouts are designed to push your limits and enhance speed, endurance, and overall swim efficiency. Each session is meticulously crafted to help you achieve your full potential in the water.

Plan Benefits

  • LIFETIME PLAN: Every Endurance Lab plan you purchase becomes a permanent part of your TrainingPeaks plan library. Start, stop, and reuse the plan as often as you like, beginning or ending at any point in the plan.

  • LEVEL GUARANTEE: Unsure about the appropriate level for you? Check our Level Comparison Charts to find the best fit. With our Level Guarantee, you can switch to a different level or intensity type within the same distance if you find that the plan you've chosen is either too challenging or too easy.

  • 100% STRUCTURED WORKOUTS: Export each workout to a compatible device, guiding you through the session with duration, lap, and intensity prompts. Visit our Structured Workout page for more details.


Access all Endurance Lab plans and workouts with ease through our Subscriptions, offering unlimited access.

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.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
8,350m 2,743m
Strength x3
02:19:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
8,350m 2,743m
02:19:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Tiago Dias


As a coach at ONTRISPORTS and owner of Endurance Lab, I specialise in preparing athletes for various endurance events, whether it's their first triathlon or an Ironman. With personalised training plans, comprehensive nutrition guidance, and expert swim analysis, I ensure athletes are fully prepared for their upcoming challenges. Let's embark on this journey together and achieve your endurance goals!

  • 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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