This front crawl focused plan is designed to help intermediate swimmers improve their 750m swim time, ideal for a full sprint triathlon. In this context an intermediate is someone who can swim around 2000-2500m with breaks using primarily front crawl but can or are willing to try other strokes occasionally. The plan suggests 3 swims a week and by the end the idea is that you will be able to regularly swim around 2500m per session.
The plan consists of drill work focused sessions twice a week with the aim of improving technique and a more fitness focused session once per week.
Due to the lower volume of training during the week, there are no easy weeks scheduled as recovery between the sessions is enough for the volume being completed.
I’m a high-performance triathlon and endurance coach with 20+ years of experience coaching athletes from beginner to elite level, including World and National Champions. With Master’s degrees in Exercise Physiology and Sport Psychology, I combine evidence-based training with mindset support to help athletes improve sustainably. I offer personalised coaching, race preparation, performance analysis, and athlete development across all triathlon, running, cycling and swimming distances.