70.3 Half IM Triathlon Plan / Designed for Strength Training *Does NOT end on Race day*

Average Weekly Training Hours 07:33
Training Load By Week
Average Weekly Training Hours 07:33
Training Load By Week

Want to CRUSH a 70.3 triathlon you are training for by incorporating Strength Training into your schedule? This is the training plan for you!

Can you answer "yes" to all of these questions?

You’ve been training consistently for the last 6 months, averaging between 6 and 10 hours a week.
You can run comfortably for 45 minutes without any pain or without needing to stop.
You can swim in open water for 30 minutes without needing to stop or hold onto anything.
You’ve competed in a triathlon at least once before and are familiar with training for all three disciplines
You want to take a structured approach to help you get the most out of your training.
You are time-crunched and only have 8-11 hours available a week to train.
You have access to a swimming pool or suitable body of water 2-3 times per week.
You want to become a more well-rounded athlete by incorporating Strength Training and Yoga into your weekly training routine.

Sample Day 1
0:45:00
80TSS
50/500 Swim Test

This swim session is designed to establish the training zones used to pace every subsequent workout. By structuring your workouts around your swim speed you will be able to develop your ability to swim faster and smarter with our structured workouts and technique sessions.

To start, you will want to download and print off this page outlining your Swimming Zones
http://thesuf.com/HCstprpe

You will need to have a method of tracking the time it takes you to swim 500m in the pool (most pools will have clocks). To find your Swimming Threshold Pace (STP), add 25 seconds to your total 500m time, then divide that time by 5. This will give you your STP in terms of time per 100m. Your zones will then be based on adding (or subtracting) time from that 100m pace.


Here’s what you need to do in order to CRUSH this swim test:


Warm-up: Start with an easy 300-500m swim in the stroke of your choice. Rest for 60 seconds.
Activation 1: Swim 10 sets of 50m Drills Rest for 20 seconds.
Activation 2: Swim 2 sets of 100m, increasing from a moderate to fast speed throughout the 100m. Rest for 30 seconds.
Activation 3: Swim 2 sets of 25m, both done at just below your maximum. Rest for 30 seconds.
50m Test: Swim 50m as fast as you can. Keep track of your stroke count for the first 25m and the second 25m. Having a significantly higher stroke count on the 2nd half means you probably went out a bit too hard.
500m Pre-Test: Swim 100-200m at an easy pace and then rest for 120 seconds prior to going straight into your 500m test.
Test: Swim your fastest 500m possible. Try to start cautiously and finish strong.
Mentally count the number of strokes required on the final 100m. If this number is drastically higher than your stroke count for the 50m effort that means your form has deteriorated. Poor form means less water moved per stroke. This means you should put some extra work into your technique sessions to keep this from happening on race day.
Mark the total time it takes for you to finish the final 100m.

Sample Day 5
0:50:00
65TSS
Pace 200s

This swim is designed to work your top end speed in the water by getting you to work hard over a 200m distance. Unless otherwise indicated, the stroke is freestyle.


Here’s what you need to do in order to crush this workout:


Warm-up: Start with an easy 300m swim.
Activation 1: Swim 2 reps of 75m, kicking only (no arms).
Activation 2: Swim 4 sets of 50m, building from Z3 to Z4 over the the course of the 4 sets.
Pace 200s: Swim 4 sets of 200m at your Z4/Z5 pace. Take 20 seconds rest between each set.
After 4, swim an easy 100m, rest 1 minute, and then finish final 4.
Cool-down: Swim an easy 100-200m using the stroke of your choice.

Sample Day 7
0:30:00
21.1TSS
Technique A

Warm Up with 200m easy swimming freestyle.
4 x 25m Drill with 10 second rest
200m Pull with with 20 second rest
The following should all be done at a moderate pace, with enough rest between that
You can focus on proper form
150m One Arm Freestyle
200m ¾ Catch Up
200m Elbow-Hip-Elbow
150m Fist Drill
200m Zipper Drill
Cool down with 100-200m freestyle

Incase you need to brush up on your technique definitions follow this link http://thesuf.com/HCtechswim

Sample Day 10
1:00:00
60TSS
Open Water Simulation

This is an unstructured swim to help simulate the conditions you’ll encounter on the day of your event. If you’re swimming in open water for this simulation, use your wetsuit (if available) if your next event allows wetsuits.


Focus on three things for this workout session:
After a short warm up, swim continuously for the entire session.
Alternate your breath (left and right) for the entire swim. Maintain a Z3 or low Z4 pace for the duration indicated in your schedule.
Practice your sighting (see Definitions).

Sample Day 21
0:30:00
21.1TSS
Technique A

Warm Up with 200m easy swimming freestyle.
4 x 25m Drill with 10 second rest
200m Pull with with 20 second rest
The following should all be done at a moderate pace, with enough rest between that
You can focus on proper form
150m One Arm Freestyle
200m ¾ Catch Up
200m Elbow-Hip-Elbow
150m Fist Drill
200m Zipper Drill
Cool down with 100-200m freestyle

Incase you need to brush up on your technique definitions follow this link http://thesuf.com/HCtechswim

Sample Day 24
0:45:00
45TSS
Steady Aerobic

This is an unstructured swim to help build your swim fitness and give you an easier, unstructured session in the pool.


Focus on these four things for this workout session:
After a short warm up, swim continuously for the entire session at your Z3 pace.
Use the pace clock or watch to monitor your pace throughout the swim.
Count your strokes every 4-6 laps and try to remain consistent,
Practice your sighting (see Definitions).

Sample Day 31
1:00:00
61.4TSS
Speed 25s to 100s

Speed, speed and more speed. This workout, as you may have guessed, is about speed. You will rarely go this fast during your event, but by working the sharp end of your fitness your threshold fitness also gets a nice boost.


Here’s what you need to do in order to crush this workout:


Warm-up: Start with an easy 300m swim in the stroke of your choice.
Activation 1: Swim 200m Kicks. Rest for 30 seconds.
Activation 2: Swim 300m Pulls. Rest for 30 seconds.
Activation 3: Swim 6 sets of 50m Drills. Rest 30 seconds.
Speed Set: Swim 3 sets of the following:
50m at your Z6 (all out) pace. Rest for 15 seconds and repeat three more times.
50m, increasing from Z4 to sprint pace over the 50m. Rest for 25 seconds and repeat once more.
75m, alternate each 25m at Z4-Z3-Z4 pace. Rest for 40 seconds and repeat once more.
100m at Z4 pace. Rest for 60 seconds and repeat once more.
Cool-down: Swim an easy 300m using the stroke of your choice.