Coach RP — Predictive Coaching

UESCA Triathlon Coach | UESCA Endurance Sports Nutritionist | USAT Level 1

20+ years in endurance sport. Grew up competing in swim meets.

Six Week Swim Focus.

Whether you're sharpening your swim before a key race or giving your stroke the attention it's been asking for, this block is built around the 1900m half-distance swim. Four to five structured sessions a week, each one designed with a specific neuromuscular and metabolic purpose. Technique days build the wiring. Pace days calibrate the engine. SPL days make every stroke count. Complete this plan and You WILL swim better faster.

How's It Work?

Week 1 starts with a CSS test: your Critical Swim Speed is the threshold pace that anchors every set for the next six weeks. Structured workouts based on your pace, layering specificity each week:

• Technique sessions sharpen your catch, build body rotation, and lock in front quadrant timing


• Pace work descends toward race pace and beyond


• SPL reps strengthen your pull phase, tracking stroke efficiency, not just fitness


• Week 6 is test week: reduced volume, 1900m time trial, measure what you built

Structured workouts sync to your Garmin or Wahoo. Your watch tells you when to go. The workout descriptions tell you why.

What's In The Box

• CSS test, two time trials, drill prescriptions in every swim, progressive OW skills


• Tempo blocks, threshold touches, neuromuscular activation — all FTP-based


• Long runs, strides, steady state efforts, bike-to-run bricks


• Strength and mobility sessions for durability

Who Should Buy This

Advanced half-distance triathletes with a base already in place. You should be comfortable swimming 3,800m+, riding 2:30+ hours, and running 80-90 minutes at conversational pace. Expect 10-12 hours per week across 10-12 sessions. Pool access required. Open water access and wetsuit recommended for Sunday sessions.

No direct coach communication included. All coaching intent is in the descriptions. For personalized coaching, or a race needs analysis, visit predictive-coaching.com.