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Back To Swimming Part 3 - 4 Weeks to Race Day


Jennifer Mathe

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4 Weeks

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Plan Description

This plan is designed to prepare an experienced athlete to race the swim portion of Olympic or Half-Iron distance race in 4 weeks time. You should already be swimming for a few weeks and be able to tolerate about 5500-6000 yards/week before starting this plan. If you have not been swimming at all for awhile, I suggest following my "Back To Swimming Part 2 - Return To The Pool" plan first and find a race a bit further out.
This is a fast track program to be used under special circumstances that have prevented a seasoned athlete from swimming for a period of time. This plan should not be used by beginners or on a regular basis by experienced athletes to prepare for racing. You should not follow this plan if you are prone to shoulder injury. If you begin to experience any discomfort (shoulders, back, etc), you should discontinue this plan.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
6,133m 2,743m
Strength x1
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
6,133m 2,743m
0:30 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Jennifer Mathe

One10 Performance - USA Triathlon Level 2 Certified Coach

I have been coaching endurance athletes since 2004 to accomplish personal and competitive goals. Whether you are local to the Sacramento Area or looking for distance coaching, I offer a variety of options to fit your individual needs. All levels are welcome!

Local & Remote Individual Coaching - Group Training Sessions - Private Training Sessions - Adult Swimming Lessons - Video Skills Analysis - Consultations - Workshops

*Please contact me for pricing/fees.

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