This front crawl focused plan is designed to help intermediate swimmers improve their 1500m swim time, ideal for a middle distance 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 4 swims a week which consist of 2 technique sessions, 1 general aerobic session and 1 specific race pace session. By the end of the plan the idea is that you will be able to regularly swim around 2500m for the technique sessions while the session aimed at preparing for 1500m race pace will also increase in volume to just over an hour and around 2700m.
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.