8 weeks plan for SWIMRUN COSTA BRAVA

Author

Nicolas Remires

All plans by this Coach

Length

8 Weeks

Typical Week

3 Run, 3 Swim, 1 Day Off, 3 Strength

Longest Workout

2:30 hrs

Plan Specs

beginner intermediate advanced masters

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Summary

Be ready to take on the challenge of SWIMRUN COSTA BRAVA in 8 weeks!
With this optimal swimrun training plan, designed by swimrun top athlete and coach Nicolas Remires, you will.

Doing a long swimrun with many and/or long swims in it? Not sure exactly how to train for it?
This swimrun training plan is specifically designed to take you all the way to the finish line.

This training program focuses on swimming fitness and strength, coupled with long running training. There are also some specific swimrun sessions to put you in race conditions.

WHAT LEVEL OF FITNESS IS REQUIRED:

You can be totally new to the sport of swimrun but need a minimum base fitness to get the most out of this plan. To start you should be able to run 15 km (10 miles) and swim 3000 m.

If you're not sure that you are at the level required - start with my "3 weeks get in shape" program.

WHAT IS INCLUDED?

With the training plan you will also get the following:

· Email access to one of the most experienced swimrunner and swimruncoach out there!
· Access to videos explaining gear and drills.

Nicolas Remires
Head Coach, Envol Coaching and Team Envol


Swimrun Costa Brava in numbers:
MARATHON (43,290 km)

STARTING LINE: Begur
STARTING TIME: 07:00 AM
FINISH LINE: Platja d'Aro
TOTAL SWIM: 7.941 m. (19,7%)
LONGEST SWIM DISTANCE: 787 m.
TOTAL RUN: 35.791 m. (80,43%)
LONGEST RUN DISTANCE: 5.222 m.
TOTAL SWIM SECTIONS: 24
TOTAL PROVISIONING POSTS: 5 + 2
MAXIMUM AUTHORISED TIME: 12 h
ELEVATION GAIN: + 1.845 m.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:26
Training Load By Week
Average Weekly Training Hours: 06:26
Average Weekly Breakdown

Nicolas Remires

Envol Coaching

Swimrun is swimming and running - and so much more! I want to share some of the knowledge I collected over the years, some of the passion, the tips and tricks.
I have seen so many strong athletes attempt swimrun racing just to stand very humbled at the end of the day.
I have seen less seasoned athletes try swimrun and end up with a new passion in their life!
Train for SWIMRUN to get the best experience and the best results possible.

Back to Plan Details

Sample Day 1

3000m
PROGRESSION

WU:
2x 200 z1 fins (50 fr / 50 bk) r10
4x 25 z1 underwater fly kick fins no breathing r15
PRE SET:
8x 50 fr prog 1-4 and 5-8, r15
4x 100 kick fins z3, r15
MAIN SET:
4x (25-50-75-100-75-50-25) fins pad r10 (as z4-z3-z2-z1-z2-z3-z4) with 60" rest between the sets
WD:
100 z1

Sample Day 1

0:20:00
FULL BODY STRENGTH 20min_1

FULL BODY STRENGTH (5x 4min (20" efforts/10" rest non stop during 4min): 1st streamline crunches, 2nd side crunches, 3rd Karate (position1 to 10), 4th Crazy leg (position1 to 10), 5th Zulus

Sample Day 2

1:00:00
LONG EFFORTS: 4-6x 1km

60min 4-6x 1km @95-100% with 75" easy jog btw

Sample Day 3

4000m
3x 1000 z1

WU:
8x 50 z1 (25 fr / 25 bk) r10
PRE SET:
4x 25 underwater fly kick no breathing r15
4x 25 all out r15
MAIN SET:
1000 z1 pullpad r60
100 kick fins z3
1000 z2 pullpad r60
100 kick fins z3 r15
1000 z1 pullpad r60
100 kick fins z3 r15
WD:
100 z1

Sample Day 3

0:20:00
FULL BODY STRENGTH 20min_2

FULL BODY STRENGTH (5x 4min (20" efforts/10" rest non stop during 4min): 1st streamline superman (hold, alternating leg, X hold), 2nd Plank alternating (leg / arm), 3rd Side plank (normal and with a star), 4th Plank with shoulder tap, 5th Up down plank

Sample Day 4

1:00:00
HILLS 3-4x 6min

60-75min easy @70% with 3-4x 6min of up and down a steep hill - rest 2min in between the 3 or 4 sets

Sample Day 5

4000m
TECHNIQUE 4000m

WU:
6x 50 z1 (25 fr / 25 bk) r10
KICK:
2x (4x50 prog 1-4 r10) fins
MAIN SET:
4x (4x 100 z1 pullpad band snorkel r10 + 8x 50 pullpadd z3, r10)
WD:
100 z1

8 weeks plan for SWIMRUN COSTA BRAVA

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