Half Ironman 70.3 Relay - Swim Leg 15 week plan

Author

Heather Casey

All plans by this Coach

Length

15 Weeks

Typical Week

5 Strength, 3 Swim

Longest Workout

0:30 hrs swim

Plan Specs

triathlon half ironman intermediate

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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This is a 15 week training plan designed specifically for a half Ironman distance race.

Frequency and consistency is key in training for any endurance event. This plan includes strength and core work to help you with injury prevention and performance gains. Every workout in this plan is written as a custom structured plan using Training Peaks Builder. This means you have the ability to export each workout to your Garmin. This technology is a great benefit for training with greater accuracy and technology.

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Heather@PeakStateFit.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 00:34
Training Load By Week
Average Weekly Training Hours: 00:34
Average Weekly Breakdown

Heather Casey

Peak State Fit

Peak State Fit coaches Heather & Pat Casey design coaching programs for triathlon, duathlon, cycling, mountain biking and running from a holistic approach through the use of corrective exercise, individually designed training including metabolic efficiency guidance and mental skills training. During your free consultation, we’ll identify what’s holding you back and goals you’d like to achieve. Then we go to work putting a plan in place to help you reach Peak State! #EnduranceElevated

Back to Plan Details

Sample Day 1

960m
(pace testing) 3 X 100 Best Effort 5 x 50 Best Effort

Warm up:
- 100 easy
- 4 x 50 Descending 1-4 on 1:00 leave time

Main Set:
- 3 X 100 swim BSE (Best sustainable effort) on 1 min rest
- 100 Pull active recovery
- 5 X 50 swim BSE (Best sustainable effort) on :30 sec rest

Cool down:
- Easy 100

Sample Day 2

0:12:00
Founder’s back strengthening

This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings).

https://stream.foundationtraining.com/programs/12-minute-workout

Sample Day 3

1052m
1150: Checking In With Your Swim Form!

WARM-UP:
- 100 mixed strokes easy

Main set:
- 3 x 100 Swim @ 70-75% with :15 rest (Snorkel, Fins) Focus on 3 touch points on surface of the water: head, bum & heels. Keep this slow 70-75%!

- 3 x 50 Kick @ 70-75% with :10 rest (Fins)
Kicking on your back with fins and arms fully extended above your head, biceps squeezing your ears. 

- 150 Swim @ 70% (Fins)
Swim with fins at 70% maintaining that taut frame with all three touch points connected to the water's surface: head, butt, heels.

- 6 x 25 @ Fist Drill 75-80% with :10 rest

- 6 x 50 Swim holding perfect form with no equipment @ 75-80% with :10 rest

Sample Day 5

1097m
2 X (100 swim, 100 pull, 100 kick, 4 X 50 Fast)

Dry land Warm up:
- 3 X 30 swim cords
Warm up:
- 100 easy (use snorkel to help set form)

Main set: (all on :20 sec rest)
- 100 swim 80% with snorkel focus on rotation and hand channels
- 100 pull with banded ankles and snorkel, no paddles
- 100 kick with board, arms extended
- 4 X 50 swim FAST on :10 rest

- 100 swim 80% with snorkel focus on rotation and hand channels
- 100 pull with banded ankles and snorkel, no paddles
- 100 kick with board, arms extended
- 4 X 50 swim FAST on :10 rest

Cool down:
- 100 mixed stroke

Sample Day 5

0:12:00
Founder’s back strengthening

This routine doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings).

https://stream.foundationtraining.com/programs/12-minute-workout

Sample Day 8

1372m
4 x 50 fist/swim, 2 X 50TT, 4 x 25 leg drag, 200 swim t-pace + 5s

Warm up: (all on 20 sec rest)
- 200 Swim easy set form - use snorkel if it helps you set form without thinking about breath
- 200 Pull with buoy and banded ankles - use snorkel if it helps you set form without thinking about breath
- 200 Pull with paddles, buoy and banded ankles - use snorkel if it helps you set form without thinking about breath
- 100 kick *relaxed feet and ankles. Initiate all kick from the glutes.

Main set:
- 4 X 50 as 25 fist drill/ 25 swim hard engage forearm during the catch phase. 20 sec rest
- 2 X 50 swim FAST! 30 sec rest
- 4 x 25 Banded leg drag on 20 sec rest
*focus on full range of motion pulling from proper catch to pushing through to the hip with good forearm awareness from fist drill. High turn over rate and very strong glutes and core.
- 200 swim steady T Pace plus 5sec pace. Put all the pieces together from first drill awareness and strength of leg drag.

Cool down:
- 200 mixed stroke

Sample Day 8

0:05:00
Water Balance Drills

Water Balance drills: A big part of becoming an efficient swimmer is reducing drag by learning to streamline with a long body. Here is the drill - - In a lane by yourself float on your back with your arms stretched out wide for 30 seconds. - float 10 seconds on your stomach smoothly blowing bubbles - float on your back with arms overhead for 30 seconds - float on your stomach with arms overhead 10 sec

Half Ironman 70.3 Relay - Swim Leg 15 week plan

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