This is a 4 week build phase. It has a strong focus on Swimming Drills in order to improve you technique and abilities in the water. There is also work on your Sweet Spot and FTP improvement on the bike in order to begin generating more power. For the run, we work on all three metabolic pathways in order to improve not only your aerobic base you built previously, but also the lactic threshold and VO2 Max in order to improve your overall speed.
The bike workouts are built with the ability to be exported and imported into a 3rd Party Indoor Training App or Program such as Zwift, Rouvy, or Trainer Road.
Many of the drills in the swim workouts are listed below, but if you have questions, please reach out and we will help with anything that you might need assistance with.
We would love your feedback as well. If you have suggestions, criticisms, or find mistakes, please let us know and we can fix it or find a solution very quickly.
To keep things neat and tidy we use a few abbreviations on the training plans and sessions throughout the Swim Smooth Coaching System. Don't worry this will soon become second nature to you!
50, 100, 200, 400 = the distance in meters/yards to swim if not specified otherwise this is freestyle without any aids (fins/paddles/pull buoy)
freestyle = freestyle full stroke without any toys
(+30s) = Rest Interval, take 30 seconds recovery before moving the next set or repetition.
So 4 x 100 + 30s means swim 100m four times with 30 seconds recovery between each 100m. Where no rest is prescribed, take a maximum of 15 seconds before setting off on the next swim.
↑ = perform the described item on the way 'up' the pool
↓ = perform the described item on the way back 'down' the pool
So 200 ↑6/3/6 ↓freestyle means swim for 200m, performing the 6/3/6 drill on the way up the pool and freestyle on the way back down during the 200m. This applies the same way to 25, 33 or 50m or yard pools.
PFQ = Pretty Flippin’ Quick. This is nearly sprinting.
Sprint = 100% i.e. maximum speed
Moderate = 70% of maximum speed
Easy = 40-50% of maximum, usually for active recovery
80% effort = swim at a pace that makes you feel like you’re working at 80% of your maximum, or the equivalent 8/10 perceived exertion.
Pull = Use a pull buoy between your legs (as high as it will go). Keep your legs straight, point your toes and don't kick. Always use a pull buoy for sculling and doggy paddle unless otherwise stated.
Fins = Use a pair of fins (flippers). Always use fins for kick on side, 6/1/6, 6/3/6, 6/5/6, broken arrow, unco, popv and single arm, unless stated otherwise.
TT = Time Trial - a timed swim over a set distance. This is a race against the clock.
B3s = breathe every 3 strokes (counting both arms). Other versions are B5s and B7s
B3/5/7/3… = performing a continuous cycle of 3 strokes – breathe, 5 strokes – breathe, 7 strokes – breathe, and back to 3 strokes – breathe etc repeating until you have completed the prescribed distance.