16-week all round training plan to increase speed and endurance
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" - Gerald G. 2025
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Plan details
- 👉 Method: polarized (80/20 framework, 80% low intensity, 20% high intensity)
- 👉 Duration: 16 weeks (3 weeks build + 1 recovery week blocks)
- 👉 Hours: 5 sessions per week (4 sessions during recovery weeks)
- ♻️ Re-usable: Re use unlimited times. Execute the plan 16 weeks, test for improvements and apply the plan again. The plan will adjust to your new training / speed level.
- 📊 Testing: Critical swim speed testing to determine your swimming zones. At the beginning and depending on plan length, in the middle and at the end if you want to check how much you have improved.
- All of my plans include:
- 🏊♂️ Aerobic sessions: to improve your base and cardiovascular system.
- 🏊♂️🏊♂️ Threshold sessions: to work you top threshold speed, usually needed for race day.
- 🏊♂️🏊♂️🏊♂️ Speed sessions: over your threshold speed to work on your Vo2Max and pull up your fitness level.
Looking for other levels, distances, or durations?View all our Swimming training plans by clicking
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¿Why choose Triaperformance?
Our 2025-2026 certifications
Iván Koch - IRONMAN U Certified Coach
🇪🇸 Somos partners de Training Peaks. Coach certificado nivel 2. Alcanza tus metas con coaching 1-1 o planes pre diseñados de triatlón, running, ciclismo, natación y duatlón. ⚡️ Análisis de datos y metodología polarizada para resultados óptimos. 🚀
🇺🇸 TrainingPeaks Partner. Level 2 Certified Coach. Achieve your goals with 1-on-1 coaching or pre-designed running to triathlon plans. Data analysis and polarized training methodology for optimal results. 🚀