12 week Olympic / 70.3 Swim Plan

Average Weekly Training Hours 04:13
Training Load By Week
Average Weekly Training Hours 04:13
Training Load By Week

Equipment
25 Yard pool
paddles
buoy
fins

Sample Day 1
0:30:00
1737m
30 Minute 1 (1900)

W/U
300 Choice
4x50 (25 build, 25 EZ) :10RI
.
Drills
Add assigned drills
.
Main
6x50 Build :10RI
1:00 Bonus Rest
300 Choice :20RI
6x50 2-2-2 (Each second set faster than the previous :10RI
2:00 Bonus Rest
4x100 Race pace :20RI
.
C/D
100 choice

Sample Day 1
0:15:00
549m
Drills - Breathing (600)

2x __________________ 2x25 Catch up 2x25 Kicking hands by sides 2x25 Kicking on one side 2x25 Poolside Breathing 2x25 Single Arm swimming, RT 2x25 Single Arm swimming, LT

Sample Day 2
0:15:00
457m
Drills - Body Roll (500)

2x __________________ 2x25 Kicking Hands by sides 2x25 Kicking on one side 2x25 Single Arm Swimming RT 2x25 Single Arm Swimming LT 2x25 Superman (6 kick switch)

Sample Day 2
1:00:00
1463m
Endurance Speed 1S (1600)

W/U (400)
100 K
100 Choice stroke
8x25 Mod :10RI
.
Drills
Add assigned drills
.
Main (1100)
3x
________________
200 Mod :20 RI
2x50 Fast :15RI
_________________
:30 Bonus rest
200 K (100 EZ, 200 Mod, 100 EZ)
.
C/D
2x50
25 swim no breath/25 EZ choice
Under water no breath/EZ choice

Sample Day 4
0:15:00
366m
Drills - Initial Catch (400)

2x __________________ 2x25 Doggy Paddle 2x25 Front Sculling 2x25 Single Arm swimming, RT 2x25 Single Arm swimming, LT

Sample Day 4
1:00:00
2743m
Muscular Endurance 2 (3000)

W/U
100 EZ Free
300 (100K, 50 Catch up, 50 6 kick switch, 100 Breast)
6x50 Build :15RI
.
Drills
Add assigned drills
.
Main
8x100 Race Pace :15RI
300 Pull w/ Buoy and paddles :30RI
4x100 Race Pace :10RI
300 Pull w/buoy and paddles :20RI
4x100 Race Pace :15 RI
.
C/D
25 free no breath
25 EZ swim
25 under water no breath
25 EZ swim

Sample Day 6
1:00:00
2835m
Endurance 17 (3100)

W/U
2x400 (100 EZ Free, 100 pull w/buoy, 100 Breast, 100 K) :30RI
.
Drills
Add assigned drills
.
Main
3x300 Desc 1-3 :30RI
200 K
3x200 Desc 1-3 :20RI
200K
3x100 Desc 1-3 :10RI
.
C/D
25 Free no breath
25 EZ Free
25 side RT side
25 side LT side

Mark Terry
|
EDH Fitness

IRONMAN and USAT Certified Coach, CrossFit L1 Trainer, NASM CPT, F.I.S.T Certified Bike fitter. All distance triathlon training from Sprint to IM including strength training, nutrition guidance, and race planning.

  1. Private one-on-one Triathlon coaching with custom month to month and race specific training programs developed around your needs, goals and current abilities, beginner to advanced.
  2. Custom Training Plans developed around your needs, goals and current abilities also available.