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3 weeks plan to get BACK INTO SHAPE


Nicolas Remires

All plans by this Coach


3 Weeks

Plan Specs

beginner intermediate advanced

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Plan Description

Get back into swimrun shape before tackling a serious race training plan with this 3-week pre-season training program designed by ÖTILLÖ top athlete Nicolas Remires.
This training plan is made specifically to get you in shape before you start training for a race, or simply want to get some good swimrun training base.

What can you expect from your training plan?

This plan will help you to get active again after a break period. It can also be your first step into swimrun. I suggest starting this training plan 4 months before your planned race.
The program is a succession of swimming and running sessions. They follow a progression that will guide you in (re)building your shape.

The training sessions are well-detailed and explained. Simply do them one at a time and feel how you get more and more fit. There is room for soem optional cross-training during this period (cycling, skiing, climbing, …)

After these 3 weeks, you should be ready to start your 8-week preparation to your race.

Why would you need a training plan before starting training for a race?

Starting training after a break (short or long) can be a hard moment for some athletes. Even if you are motivated to be active again, it is easy to do things in the wrong order. Too many athletes want to get back into training too early and too quickly. This can easily lead to injuries.
A training plan at this period of the preparation will help you to go step-by-step by providing structure and comfort. It will teach you to be patient to reach your optimal fitness level.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:26 hrs 1:30 hrs
0:40 hrs 1:00 hrs
2:00 hrs 2:00 hrs
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:26 hrs 1:30 hrs
0:40 hrs 1:00 hrs
2:00 hrs 2:00 hrs
0:30 hrs 0:30 hrs

Training Load By Week

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.

Sample Day 1


2x 200 z1 fins (50 fr / 50 bk) r10
4x 25 z1 underwater fly kick fins no breathing r15
8x 50 fr prog 1-4 and 5-8, r15
4x 100 kick fins z3, r15
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
100 z1

Sample Day 2

SHORT EFFORTS 2x (8-10x 30/30)

60min easy at 70-75% with 2x (8-10x 30" with 30" rest) with 90" rest in between the 2 sets

Sample Day 3


6 blocks of 4min of exercises with 60" rest in between. Do 20 to 30" repetitions and take a rest 15 to 20".

Sample Day 4

HILLS 3-4x 5min

60-75min easy @70% with 3-4x 5min of up and down a steep hill - rest 2min in between the 3 or 4 sets

Sample Day 5


200 z1 fins (25 fr / 25 bk)
2x 50 focus technique, increase the rotation
8x 50 (4 in single arm / 4 in fist closed)
3x 200 fr fins kick z3, r15
4x 200 pullpad prog 1 to 4 r15
8x 100 pullpad as one in z1 / one in z4 and repeat r30
100 z1

Sample Day 6


easy pace 70-75%

Sample Day 7


Swimrun or other alternative activities like cycling, kayaking or skiing

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