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T3 Coaching Intermediate Swim Plan - 12 weeks


Kevin Crossman

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12 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This is an Intermediate swim plan. Developed by USAT Certified Coach & 20+ year swim coach, Kevin Crossman. This plan incorporates years of swim coaching into one TREMENDOUS package. Users will receive 3 workouts per week for 12 weeks. Your average 100 yard swim time should be between 1:20-2:00 Users of this plan should be able to complete 1,800-4,000 yards a workout (progressive from week 1 to week 12) and up to 10,000 per week. Please consider having the recommended training equipment:
Hand Paddles, Fins, Front Mount Snorkel, kick board, and pull buoy.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
7,102m 3,658m
Workouts Per Week Weekly Average Longest Workout
7,102m 3,658m

Kevin Crossman

T3Coaching, LLC

USAT Certified Coach for 11 years. I will find the most methodical approach towards making your journey rewarding - not only for the participant, but also family, friends, and those who you associate with. Big believer in balance of life...not merely triathlon.

Sample Day 1


w/u: 5 min choice swim

12 x 25 Dr (3 of each: balance, shoulder roll, superman, and catch-up) r:15

300 Free Swim Ez - long strokes (count strokes per length)

100 Kick with board. Relax shoulders and rest forearms on kick board, with chin in water.

300 Free Strong - increase stroke rate.

100 kick with board - loose ankles, with a "drum roll" sound.

300 Free Swim Ez - long strokes again

c/d: 200 yards of choice.

Sample Day 3


w/u: 5' choice swim (add a second stroke)

12x25 dr (same as last workout), r:15

5x100 Free ez, r:20 - long strokes
200 K with fins or zoomers fast
5x100 Free ez, r:20 - long strokes

4x25 Free Fast on :45 (this is your interval i.e. 20 secs to perform the 25 yards, then you get 25 secs rest)

c/d 200 Choice

Sample Day 5

Testing Day

w/u: 500 Free, breathe towards both sides.

10x50 D/S (drill down/swim back), r:15

*this is a test set, so please do the best you can. It will require pacing, but constantly push yourself to stay uncomfortable.

c/d: ~5' of ez swimming

Sample Day 8


w/u: 200 Free, 100 kick superman (use front mount skorkel if you have it), 100 backstroke

300 ez, r:30
200 medium effort, r:30
100 fast effort
Rest 1 min
100 fast, r:30
200 med, r:30
300 ez

4x25 FAST! This is your best effort. on :45

c/d: 200 choice

Sample Day 10


w/u: 3x200 Sw, K, Sw (kick can be with fins)

12 x 25 Dr ( 3 of each: balance, shoulder roll, superman, and catch-up) - Use snorkel, r:10

10 x 100 Pace Free + 15 secs
(*take your average 100 Time from the Testing Day, i.e. 1:30. So, for this set 1:30 + 15 secs rest... each 100 is on 1:45. Because they are pace, hold the same time on each 100).

c/d 200 ez

Sample Day 12


w/u: 5 x 100 Build up, on either 2:00/2:15/2:30

4x25 Kick Fast with board, on 1:00 (most likely you are going to get A LOT of rest, so push yourself extra fast!)

200 Free, breathe only to the left side

4x25 Kick Fast on 1:00

200 Free, breathe only to the right side

4x25 Kick fast on 1:00

200 Free bilateral breathing

c/d: 500 straight, focus on smooth swimming and excellent balance in the water

Sample Day 15


w/u: 300 Free, 100 backstroke, 100 kick with or without board (your choice)

16x25 Dr with Fins (4 of each: balance, shoulder roll, superman, catchup) r:10

2x[3x100 Free Strong, r:30 + 3x100 Ez, r:15]
Rest 1 min between sets

c/d 200 choice

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