Triaperformance — IRONMAN & ESCI Certified Coach | Triathlon, Running, Cycling, HYROX
Swim your first 1900m non-stop in 8 weeks
The half-distance triathlon swim, built up from 400m. Three swims a week, every pace set from your own test.
Plan details
- 👉 Who it is for: beginners who can swim 400m freestyle without stopping.
- 👉 Duration: 8 weeks: 3 build (test in week 1) + 1 recovery + 3 build + 1 goal week (re-test and your 1900m non-stop swim).
- 👉 Volume: 3 swims a week, 1,000m to 2,500m each (4 to 6km a week).
- 📊 Pace-based: a Critical Swim Speed test (400m + 200m) in week 1 sets your zones. The re-test in week 8 shows how much you improved.
- ♻️ Re-usable: apply it as many times as you want. After each re-test the paces follow your new level.
- ⌚ Any watch: works with any watch connected to TrainingPeaks; every session is also written out to follow from the pool deck.
Your week
- 🏊♂️ Tuesday, speed and technique: short 25m and 50m repeats with full rest.
- 🏊♂️ Thursday, tempo: zone 3 repeats that grow from 100m to 300m.
- 🏊♂️ Saturday, long swim: easy zone 1-2. You break the main block into shorter pieces in the first weeks and swim it non-stop from week 6: 1900m in week 8.
🏋️
Strength included: two gym sessions a week (Strength A and B for swimmers, 60 minutes: a squat day and a hinge day, with swim-specific pull and shoulder work, and the loading progression written into every session).
⭐️⭐️⭐️⭐️⭐️ 5/5 "Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" — Gerald G. 2025 · Check all reviews here
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Triaperformance | IRONMAN U & ESCI Certified Coaching | Triathlon, Running, Cycling, Duathlon
🇪🇸 Iván Koch, Triaperformance. Coach de triatlón y running. TrainingPeaks Level 2 Accredited Coach, ESCI Certified Coach (IRONMAN U 2025). Coaching 1:1 y planes en español, inglés y portugués. Método polarizado y basado en datos: test, zonas, análisis, re-test. triaperformance.com
🇺🇸 Triathlon and running coach. TrainingPeaks Level 2 Accredited, ESCI Certified. 1:1 coaching and training plans in Spanish, English and Portuguese. Data-driven, polarized: test, zones, analysis, re-test.