Triaperformance — IRONMAN & ESCI Certified Coach | Triathlon, Running, Cycling, HYROX
A faster 1500m in 6 weeks
For swimmers and Olympic-distance triathletes who already cover 1500m and want to hold a faster pace.
Plan details
- 👉 Who it is for: intermediate swimmers who already swim 1500m non-stop.
- 👉 Duration: 6 weeks: 3 build (test in week 1) + 1 recovery + 1 peak + 1 re-test week.
- 👉 Volume: 3 swims a week, 1,400m to 2,500m each (5 to 6.5km a week).
- 📊 Pace-based: a Critical Swim Speed test (400m + 200m) in week 1 sets your zones. The re-test in week 6 gives your new threshold pace, the reference for your 1500m.
- ♻️ 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, threshold: 100m repeats at threshold pace, 10 to 12 a session, with the rest cut from 20 to 10 seconds.
- 🏊♂️ Thursday, speed: 25m and 50m repeats above threshold pace with full rest.
- 🏊♂️ Saturday, sustained tempo: continuous zone 3 blocks of 500m to 1000m, the closest thing to race pace.
🏋️
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
Looking for other levels, distances, durations or a different focus?
View all my swimming training plans by clicking here.
Not sure which plan is right for you? 📩 Email me — I answer within 24 hours
Free unlimited email support
Why choose Triaperformance?
Our 2026-2027 certifications
Also included in All-Access ($39.99/month): all my English plans, TrainingPeaks Premium and the members tools. See All-Access.
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.