GOPEAKS • SWIM TECHNIQUE & ENDURANCE • ENGLISH EDITION
Build a steadier stroke. Make every pool session purposeful.
Four weeks of clear, manageable swim training for triathletes who want to develop technique and comfortable endurance.
IS THIS PLAN RIGHT FOR YOU?
You can already swim 200 m of continuous freestyle comfortably and have maintained 2–3 swims and approximately 3–4 km per week over the last 3–4 weeks. This is a swim-specific plan for adults, not a learn-to-swim course or a complete swim-bike-run programme.
WHAT YOU RECEIVE
- 12 written swim sessions in English: three per week, approximately 37–56 minutes each.
- Clear warm-ups, drills, main sets, rest intervals and cool-downs.
- Reduced-load options, easy-freestyle alternatives to unfamiliar drills and guidance for 25 m or 50 m pools.
- Four weekly coaching notes to help you prepare, progress and recover.
- A lighter final week and a repeat 10 × 50 m set to review consistency and feel for the water, without a maximal test.
YOUR FOUR-WEEK ROADMAP
Week 1: Alignment and breathing — 3,800 m / 2:06.
Week 2: Retain technique as volume builds — 4,300 m / 2:22.
Week 3: Extend your repetitions — 4,800 m / 2:39.
Week 4: Recover and review — 3,500 m / 1:57.
Times are estimates including rest. Swim Tuesday, Thursday and Saturday, with room to move sessions around your routine. Technique and controlled effort take priority over speed.
BEFORE YOU START
Use a supervised pool, goggles and a swim cap. No CSS or maximal testing is required. Effort is guided by RPE, mostly easy to moderate. These sessions use written instructions; automatic step-by-step swim-watch workouts are not included.
If you already follow a triathlon plan, replace its corresponding swims rather than adding all this volume. Keep at least one complete rest day each week. Reduce repetitions when tired or when technique deteriorates.
YOUR GOPEAKS COACH
Dieu Xuan Trung — Founder, Gopeaks
USA Triathlon Level II Coach • TrainingPeaks Level 2 Coach
Developed from the Gopeaks swim library and organised into a practical self-guided progression. This one-time purchase includes the fixed TrainingPeaks plan. Individual data monitoring, live stroke correction and daily personal coaching are separate services.
Choose your next step
Triathlon Foundation – 4 Weeks, English · Swim Technique & Endurance – Vietnamese edition. Compare entry requirements, available time and sample weeks. Progress after recovery when ready; these are alternatives, not plans to stack.
Gopeaks in Vietnam
Gopeaks is based in Ho Chi Minh City. Need personal adjustments? Explore online endurance coaching. Discover Gopeaks Academy for endurance education. Services are separate; website resources are mainly in Vietnamese.
Plan questions: hello@gopeaks.coach.