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2020 Dryland Swim Training Program- Supplemental Swim Training

Author

AP Racing

All plans by this Coach

Length

4 Weeks

Plan Specs

triathlon half ironman strength

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

The workouts within this program are designed to be a supplement to your current 2020 training and to be used instead of swim workouts until your pool facility can not be accessed.

Feel free to plug and play as you see necessary.

Here is a link to videos explaining each exercise that we will use during this training program:
https://cutt.ly/RtxAuQ7



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:22 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
0:22 hrs 0:45 hrs

Andy Potts

Andy Potts Racing

I want to leave the sport better than I started with it-
I have spent my entire life training, racing and trying out new ways to get better. A lot of people helped me along the way and I want to help others by sharing my experiences and providing everyone with the best opportunity to be their best.

Join me and find your new potential.

Sample Day 1

0:45:00
Dryland Swim Training Sets

WU:
3-5 min easy stretch cord work + stretch

MS:
Stretch Cords:
3 x 
2 min build to z3 effort, alternating arms
:30 rest
:30 active recovery, alternating arms

Dips: (assisted or weighted, if needed)
4 x 8 reps

Push Ups (assisted, if needed)
3 x 8 reps

3 x
2 min build to z3 effort, alternating arms
:30 rest
:30 active recovery, alternating arms

Sample Day 8

0:45:00
Dryland Swim Training Sets

WU:
5-10 min steady build warm up with stretch cords

MS:
Stretch cords

3 x
2 min at z4
2 min at active recovery with cords
1 min full rest

Pull Ups + Planks:
3x
1 x 4 negative pull ups (10 seconds+)
1 x :30 plank
1 x :30 right leg up
1 x :30 left leg up
1 x :30 plank
1 x 1:00 rest

3 x 
2 min at z4
2 min at active recovery with cords
1 min full rest

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