4 Weeks to a Faster 1500m With Only Two 2km per Week 33m Pool

Training Load By Week
Training Load By Week

“Training for excellence, with excellent training.”

Tri Swim CoachAs you follow the programme you will find yourself swimming  your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now.

With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.

Designed for triathletes who have limited time to train but can squeeze two short 2km sessions in each week. The primary goal of this training plan is to prepare you to swim 1,500m faster than you did at the start of the programme.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing in triathlons for over 25 years and my success coaching hundreds of triathletes.

Starting when ever you want, this plan starts off with a 1,500m Time Trial and then sets your intensity for the following few weeks so will work regardless of what your ability is. Each week involves swimming two 2km sessions, with space in the programme for you to complete running and cycle training as well.

Prior to using this plan, you should be able to complete a 1,500 meters continuous swim, 2,000 metres total within a workout.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? I also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

Sample Day 1
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 1

400m Warm Up; 1500m Time Trial; 100m Cool Down

Sample Day 4
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 2:33m

400m Warm Up; 6x 67m Drill/Swim; 100m Easy; 6x 67m Drill/Swim; 100m Easy; 6x 67m Drill/Swim; 200m Cool Down

Sample Day 8
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 3

200m WU; 8x 200m (Build 1-4), 30sec RI; 200m CD

Sample Day 11
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 4:33m

400m WU; 6x 67m Drill; 4x 300m Build 1-4 45sec RI; 200m CD

Sample Day 15
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 5

400m WU; 4x 100m KOS; 100m Easy; 4x 100m 6/1/6 & 6/3/6; 100m Easy; 4x 100m Popov & Broken Arrow; 200m CD

Sample Day 18
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 6

400m WU; 15x 100m, 20sec RI; 100m CD

Sample Day 22
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 7

200m WU; 2x 800m, 60sec RI; 200m CD

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.