18-Week - Half Distance Plan - No Weekend Workouts Beginner/Intermediate

Average Weekly Training Hours 07:05
Training Load By Week
Average Weekly Training Hours 07:05
Training Load By Week

This plan is for anyone that is not able to do weekend workouts and must do the bulk of their training only on Monday through Friday. Weekends are off limits. If this is you, this plan is for you. This plan builds up slowly and has a swim base build that goes through the technique then speed then distance. This way you're not overwhelmed with too much. Max hours per week is 9:30. Race day on Sunday

Sample Day 1
1:00:00
1554m
0.867735310083675TSS
1.0 | Quick Test

Dry Land Warm Up
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100 Easy
2x50 (Catch up, Fist, Catch up, Fist)
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Main Set, 2 rounds, 20s rest:
100 easy
100 hard, stroke count, count your strokes.
500 for time.
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100 cool down

Sample Day 2
1:00:00
1.0 | Open Ended Treadmill SCALED

This workout is not meant to be completed. This workout is to find your maximum sustainable heart rate. Once you reach a point you can no longer sustain in the workout, simple reduce the treadmill back to a walking pace for 5-10 minutes to get your HR down and call it a day. I do not expect you to complete the entire workout. Just record how far you got through the workout.
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5 minutes @ 4.5 MPH
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Warm up:
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1 Minute @ 6.5 MPH
2 Minutes @ 5 MPH
1 Minute @ 7 MPH
1 Minute @ 5.5 MPH
+++ Drink some water now +++
Main Set:
3 Minutes @ 4.0 MPH
3 Minutes @ 5.0 MPH
3 Minutes @ 5.5 MPH
3 Minutes @ 6.0 MPH
3 Minutes @ 6.5 MPH
3 Minutes @ 7.0 MPH
3 Minutes @ 7.5 MPH
3 Minutes @ 8.0 MPH
3 Minutes @ 8.5 MPH
3 Minutes @ 9.0 MPH
3 Minutes @ 9.5 MPH
4 Minutes @ 10.5 MPH
4 Minutes @ 11.5 MPH
6 Minutes @ 12 MPH

Sample Day 3
1:00:00
1829m
EF - Set 1

Warm-up: 3x (swim straight through): 50 freestyle 25 Catch-Up Dril 25 freestyle kick on back in streamline position (head relaxed back, hips pressed toward the surface) ---- Warm-up Set: 4x: 50 freestyle gradually building effort throughout @ :10seconds rest 2 x 25 freestyle @ :10 seconds rest - 1st - fast, powerful first 8 strokes, smooth relaxed rest of way; 2nd - build first 8 strokes, fast 6 strokes, smooth rest of way ----- Main Set: 2x: 8 x 50 freestyle @ :05 seconds recovery 1st set of 8., :10 seconds recovery for 2nd set of 8 +++ Goal: maintain your best average pace throughout set 1. Hold that pace as you fatigue in set 2 OR build pace faster. ---- :60 recovery ---- 2x: 4 x 25 freestyle kick with kickboard @ :15 recovery try to maintain best average time 1 x 50 free smooth and relaxed body position focus @ :15 recovery ------ Cooldown: 200 your choice, very relaxed ---- Total: 2000

Sample Day 4
1:15:00
1.25 Bike Test

This is the test for you bike. We will use this to calculate your zones. This is meant to be done on a trainer.
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Ride 30 minutes nice and easy to warm up, try to keep a cadence of 80+ during this time.
--
Next ride 5 Minutes as hard as you can for 5 minutes.
--
Recover for 5 minutes at any cadence.
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Ride for 8 Minutes As hard as you can ride for 8 minutes.
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Recover for 7 Minutes
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Ride for 5 minutes, As hard as you can maintain for 5 minutes.
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Cool down for 15 minutes nice and easy.

Sample Day 4
0:15:00
.25 - 3x5

Take this as a 3x5 workout.
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The first 5 minutes push the pace but don't fall of the wagon because you push too hard.
--
Second 5 minutes, throttle it back into an easy pace. Walk if you need to in order to have a solid Last five minutes...
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Last five minutes push the pace and make these five minutes faster and faster with each passing minute.

Sample Day 5
1:00:00
2195m
EF - Set 2

200 nice and easy --- 30x50 as: 1-10 Catch up drill 11 - 20 Fist Drill 21 - 30 Kick with band around ankles ---- 4x100 as: 100 concentrate on nice entry and relaxed hands 100 3/4 catch up. Swapping hands at the elbows. 100 keeping the kick nice and tight 100 don't over rotate ---- 2x100 Stroke count, count every stroke 1 2 ---- 100 cool down, putting it all together. ---- Total 2400

Sample Day 5
0:15:00
.25 - 80+

15 minutes of easy spinning at a cadence of 85-100. Add a surge or two if you want.

Terry Wilson
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Coach Terry Wilson

I coach athletes independently allowing me to set my own prices competitively and the athletes are always benefiting. Approximately 100% of my athletes are remotely coached. I'm pursuing my degree in Kinesiology and will be going after my Masters in 2020.