MIDDLE DISTANCE SWIM CSSmodular | [16WK]
ABILITY: ATHLETE TRAINING METRIC: CRITICAL SWIM SPEED (CSS)
THIS 16 WEEK PLAN
Is the swim only module for Middle Distance | 70.3. It combines perfectly with racestronger®CUSTOM run/bike modules whose individual ability you choose, creating a bespoke programme that trains to your individual strengths in each discipline. See 'Custom Modular' below
ABILITY
'ATHLETE' means you're an experienced multisport swimmer. You place higher in your AG swim than most, You’re not a lifelong swimmer; maximising your ability by consistency and hard work. You might qualify for AG Champs if bike and run are strong
1900 swim time between 33-46min [1:44 to 2:24+ per 100] Able to swim 2000 a session
More detail in Training Plan Sample Week 'Welcome...' below
View other abilities here
EQUIPMENT
Requires a Finis Tempo Trainer Pro, a small metronome worn under cap. Pull buoy. Prefer pool clock / smart device? Change training metric to ThrPace here
CONTENT
Av 5-6K over 3 workouts/week
Fresh, different, race-proven and current. Many sessions pro derived. All swim tests and session pace guides included. We follow strong before long, and fast before far principles. 16 weeks to go, so you must have good base water fitness. Weekdays offer speedwork, threshold intervals and pacing practice - key to race execution. Weekends ramp up, blending sustainable race pace into longer swims. Plan includes race simulations, open water workouts, one week taper, flexible race week schedule, full swim S&C and free access to the world's most comprehensive racing and training content. Technique masterclass here
PERSONALISED & PROVEN
Training zones and race intensity are taken from first week's CSS test and retested mid programme. Distances and interval rests get more challenging the higher the plan ability level but are still appropriate for your ability level and distance. Race paces are based on global averages for similar-ability athletes. All workouts have built-in progression challenge - getting tougher as you get more race-fit
CUSTOM MODULAR
You’re probably not equally strong across all multisport disciplines. Most one-ability plans don't adjust for this - you crush some workouts, others are a struggle. Asymmetric training across disciplines means lost performance gains. For you, the uncommon athlete chasing minutes and seconds on your 70.3 PB / PR, it's time to train different!
racestronger®CUSTOM single-discipline modules allow you to finesse each individual discipline by ability level intensity and training metric and combine into one-fit-for-purpose plan. They integrate together seamlessly to create a perfectly weighted 'no compromise' endurance training programme designed by you, for you. Create yours here
View everything on TrainingPeaks® here
BONUS
FREE for life access to the world's most comprehensive multisport training and racing resource ft. 200+ downloads to keep
TIMING
Download to MONDAY of your training's start week. This ensures integration with other racestronger®CUSTOM bike / run disciplines
Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans
Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]
- Ironman certified
- BTF Level II Diploma
- Training Peaks LII
- Wattbike Power Trained
We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.
lovetri.com|swimwerkx.com