Contains 12 swim workouts all under 2000; 4 speed workouts, 4 pace workouts and 4 recovery & drill workouts. Does not contain any workouts from other volumes.

These can be used as a training plan or simply as a library of possible swim workouts. Athletes can move around workouts & reuse/repeat or even skip if injured, while Coaches can save them to prescribe to their own athletes.

Recommended for any athlete and any race distance; these workouts do NOT contain Butterfly, Backstroke or Breaststroke.

Each workout contains a Warm-Up, Main Set and a Cool Down; some include an extra technique set or focus set. Each workout has recommended rest and guidance, so you are not just swimming garbage yardage. Go into each workout with what you are training for and why you are training.

I offer strength training plans at https://marketplace.trainheroic.com/brand/coast-triathlon-weightlifting

One is 2 workouts a week and the other is 4 workouts a week; TrainHeroic is more user friendly for Strength Training that TP. You can log sets, reps, weight, add/subtract or modify lifts based on feeling or equipment access. Plus, I can track your progress and answer any questions you may have.

Don't hesitate to reach me at haley.n.razor@gmail.com with any questions you may have!

------------------------------------------------------------------------------------------------------------------------

Lingo you may see:
Tempo - Pick your event or distance you want to focus on, then pick your goal time, then calculate your goal 100 pace and swim with the purpose to hit your goal pace plus 5 to 10 seconds per 100 meters (4 to 8 for yards)
Upbeat - This pace is faster than recovery but not all out/hard. You should not be out of breath.
Hard - This pace is 90-95% of everything you have to give; you should be able to repeat this pace for at least 3 of the prescribed distances on 10 to 20 second's rest.
All Out - Give it everything you have, push yourself.
Pace - Pick your event or distance you want to focus on, then pick your goal time, then calculate your goal 100 pace and swim with the purpose to hit your goal pace.
Drill - Pick a drill and focus on your form. Do not rush! Use this time to build your technique.

----

When I say Race Pace in a workout I am talking about what your goal pace is for your upcoming race.

If the swim is ~1900 meters or 2110 yards & you want a Swim time of 30 Minutes your goal pace is 1:33 /100 meters or 1:25 /100 yards
for 25 minutes: goal pace is 1:18 /100 meters or 1:11 /100 yards
for 35 minutes: goal pace is 1:49 /100 meters or 1:39 /100 yards
for 40 minutes: goal pace is 2:04 /100 meters or 1:54 /100 yards
for 45 minutes: goal pace is 2:20 /100 meters or 2:08 /100 yards
for 50 minutes: goal pace is 2:35 /100 meters or 2:22 /100 yards
for 55 minutes: goal pace is 2:51 /100 meters or 2:36 /100 yards
for 60 minutes: goal pace is 3:06 /100 meters or 2:50 /100 yards

If a workout prescribes goal as 400 race pace + 10 seconds per 100 and you race pace is 1:25 you goal time for that 400 is : 6:20 ( 4x1:25 + 4x:10)

If a workout prescribes goal as 400 race pace + 10 seconds total and you race pace is 1:25 you goal time for that 400 is : 5:50 ( 4x1:25 + :10)