IRONMAN 70.3 CRITICAL SWIM SPEED | CSS SWIM BOOST INTER | ADVANCED 12 weeks

Average Weekly Training Hours 02:59
Training Load By Week
Average Weekly Training Hours 02:59
Training Load By Week

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

Like and Join on Facebook! http://bit.ly/racestrongerteam

Sample Day 2
920m
TEST - *KEY SWIM THRESHOLD CSS

Warm up fully in a 25 or 50m pool [yards are fine too]

Perform a steady but hard 400m/yard swim, strong push offs, and record time in minutes and seconds,

Recover fully with some gentle swimming or a break

Perform a steady but hard 200m swim, strong push offs, and record time in minutes and seconds

Go here
http://www.swimsmooth.com/css-calculator.html

The result is the speeds you should be working at for your quality swim sets in a week.

Working here at the paces suggested will improve your swim speed at a level that will not wear you out.

Short recoveries are the key. Rests in between sets are USUALLY one beep, or as stipulated, press Button A, top button to reset and restart the current timer again.

When you see a CSS swim down then follow the instructions, using your times gained from here.

Record your CSS time or swim times below

Sample Day 4
1:00:00
2050m
E-SP CSS Mix | BB Intervals 2

4x 200m at CSS pace + 3 sec /50
3x 200m at CSS pace + 2 sec /50
2x 200m at CSS pace + 4 sec /50
1x 100m at CSS pace + 3 sec /50

Recovery is the time you save, pacing is up to you. If you swim at CSS pace then for set one you may have 12s rest, quicker, your rest will be longer, slower your rest will be shorter. Go on the next beep

Optional 1 beep rest in between the 4 sets

Sample Day 6
0:55:00
1900m
E-SP CSS | Escalator

Straight into this, race simulation

4x 200m at CSS pace + 6 sec /50
Set

3x 200m at CSS pace + 5 sec /50
Set

2x 200m at CSS pace + 4 sec /50
Set

1x 100m at CSS pace + 3 sec /50


2 mins between sets, the time you save over an INTERVAL is your rest time before starting the next interval

This is a real mental challenge. Do NOT give up in the middle. Set your tempo trainer or be disciplined on the clock. You get through this you get through anything!

Don't worry about the time given for duration, do this once a week

Sample Day 8
0:45:00
1800m
X CSS | Sprint Escalator P1

Any 200m warm up using drills and pull buoy

You may alternate pull buoy inter set or intra set, your choice Your sprint interval gets you the time you saved PLUS your rest. No rest in between the blocks

12 x
50 freestyle on 4 secs rest (sprint every 4th 50)

9 x
50 freestyle on 6 seconds rest (sprint every 3rd 50)

6 x
50 freestyle on 8 seconds rest (sprint every 2nd) 50

4 x 50 freestyle on 10 seconds rest (sprint every one)

Cool down 50 any stroke

Sample Day 10
1:00:00
2400m
E-SP CSS | Tortoise Hare Pyramid Repeats

Warm up any 200-400 easy swim and or drills as per attachment SET YOUR FINIS to BEEP on 50s, 25 will drive you mad

Then All @CSS+5secs per 50 MODE 2

1 x 400 (stay with the beep, take 20s rest and resync beeper by pressing top button A when ready to go again)
4 x 100 (beat the beep and start next 100 when you hear the beep)


All @CSS+4 per 50 MODE 2

1 x 300 (stay with the beep, take 20s rest and resync beeper by pressing top button A when ready to go again)
3 x 100 (beat the beep and start next 100 when you hear the beep)

All @CSS+3 per 50 MODE 2

1 x 200 (stay with the beep, take 20s rest and resync beeper by pressing top button A when ready to go again)
2 x 100 (beat the beep and start next 100 when you hear the beep)

All @CSS+2 per 50 MODE 2

1 x 100 (stay with the beep, take 20s rest and resync beeper by pressing top button A when ready to go again)
1 x 100 (beat the beep)

Any 100 cool down

Sample Day 13
0:55:00
1900m
E-SP CSS | Escalator

Straight into this, race simulation

4x 200m at CSS pace + 6 sec /50
Set

3x 200m at CSS pace + 5 sec /50
Set

2x 200m at CSS pace + 4 sec /50
Set

1x 100m at CSS pace + 3 sec /50


2 mins between sets, the time you save over an INTERVAL is your rest time before starting the next interval

This is a real mental challenge. Do NOT give up in the middle. Set your tempo trainer or be disciplined on the clock. You get through this you get through anything!

Don't worry about the time given for duration, do this once a week

Sample Day 14
0:45:00
OPTIONAL SWIM | KEY Technique Slow & Easy

Warm up any 300m include 150m of any 3 drills [click on paper clip above to download]

Include each session 15 tumble turns, push off wall on side is tip [all done in one go, not at end of swim lengths]

Pull buoy 15 Mins Monster Drill Focus:

Very slow and easy purposeful arm recovery set. Ensure high elbow, loose forearm and wrist - all four fingers enter water first, spear hand through water to 20-30 cms UNDER water - extend forwards and DOWN Rest when needed or to consider technique

Pull Buoy 10mins very slow and easy

Swim with IMMEDIATE fingers tip down to pool bottom on entry [use thumb out as your cue], elbow is high under the water, ensure that pull is SHALLOW and back to your hip, and that you re- plane the hand. Suggest you do these in sets of 100m with 20-30 secs rest.  

4 x 100 m focussing on an accelerating pull, so work on previous two and ensure palm is back to the last wall you left, and that it accelerates, so no 's' shape, just straight back. Rest when needed or to consider technique

5 x 100 swim putting it all together, on 20 seconds rest [incorporate tumble turns when proficient]

Try and do another 100m every session.

Paul Gardner
|
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