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IRONMAN 70.3 CRITICAL SWIM SPEED | CSS SWIM BOOST | INTER / ADV 12 WEEKS

Author

Paul Gardner

All plans by this Coach
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Length

13 Weeks

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Plan Description

Sport: Swim
Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: 70.3 | Swim 2000 to 3000 | WEEKLY 2-3.5 HOURS QUALITY WORK

Suitable for: Intermediate | Advanced

Suitable for an athlete conditioned or regularly training in this sport, or fit enough from other sports to require a challenging programme of improvement in their chosen discipline. You get a progressive programme based on your chosen way of measuring effort that’s clear, easy to follow and starts with testing and manageable sessions that grow more challenging as you improve. Avoidance of overtraining or injury prevention is key to you.

The plan will work your threshold pace and long endurance pace, ensuring that you knock significant time off your swim performance at the end of the training period. Shorter harder sessions are in the week, with a longer swim and optional technique sessions at the weekend

This swim boost programme suitable as a stand-alone performance programme for competent and confident longer distance and 70.3 triathletes. It is POOL BASED' with some additional Open Water and Sea sessions included if you want to use them at the end of this plan. This programme will be suitable for you if you are regularly swimming between 1500 and 2500 per session, front crawl with times per 100 between 1-25 and 2:15. All timings are set according to your swim ability

The programme is 12 weeks and a MANDATORY requirement will be use of the Finis Tempo Trainer pro OR a watch or water proof device capable of working like a metronome against which you can pace yourself. Theraband or old cycle tyre inner tube handy too. If you want to rely on a similar programme NOT using CSS by Swim Smooth, BTF performance partner then select the performance swim programme with ‘PACE’ in the title.

If you want to view other swimmer’s comments on the programme and coaching methodology, please visit www.swimwerkx.com. Full details can be found regarding Finis Tempo Trainer Pro on the www.racestronger.com website. It is about the best methodology available for improving swim times, so important for drafting races. It is used by Australian and British Triathlon

Plan includes all tests, calculators and sessions on Monday, Wednesday and Saturday.

What you get:
• Video introduction and Welcome
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Full how to use PDF guide on CSS Critical Swim Speed training and links to purchase a Finis tempo trainer
• Free Swim Technique Video Library on YouTube
• ALL sessions based on YOUR fitness, pace, heart rate or power metrics
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

Racestronger.com Ethos:
All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the Lovetri |Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most.

All Tri Swim plans on racestronger.com http://bit.ly/swimtri
All Tri Swim Plans on Training Peaks http://bit.ly/triswims
All training plans on racestronger.com http://bit.ly/racestronger
All Racestronger plans on Training Peaks http://bit.ly/allplans

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
2:59 hrs 1:15 hrs
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
2:59 hrs 1:15 hrs
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Paul Gardner Head Coach Lovetri Race Team

Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

lovetri.com|swimwerkx.com

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