Base Training for Olympic to 70.3 Intermediate (10hr/week) Swim focus

Average Weekly Training Hours 06:17
Training Load By Week
Average Weekly Training Hours 06:17
Training Load By Week

This is part of Grasky Endurance's Modular Training Plan series. Choose your pick of plans and make your own season training plan!

This is a base training plan for those training for anything from olympic Distance races up to 70.3 races. It starts out at 5 horus a week as you come off your post-season break, and increases up to 10 hours per week. This plan involves building endurance and muscular endurance through aerobic base training, that you can build upon later to gain speed and power. It's a swim-focus plan, for those with a running and swimming background and/or a weakness in swimming. You'll build quick fitness with swimming on this plan.

This plan incorporates heart rate zones as well as perceived exertion to define training intensities.

This plan is for you if you can comfortably ride for 45 minutes, run for 35 minutes, and swim 1200yds. Ideally, you're in your 2nd (or more) season of triathlon and have races sprint and Olympic distances race(s).

Sample Day 2
0:45:00
Custom

Steady ride. Include 3x2 minutes at as high a cadence as you can while not bouncing on the saddle.

Sample Day 2
1463m
Test 3x300 (1800)

This is a test to determine both progress and a good base for this phase of swim training.

WU: 200 swim, 4x50 drill, 4x50 build.
Main: 3x300. Rest :30 between. Goal is for the best average time, but each one should be no more than about :08 from the others.
CD: 100 easy pull.

Note the times from each one. Remember the average time per 100, as this will be your threshold pace or T-pace.

Sample Day 3
0:25:00
Custom

10 minutes zone 1 then steady zone 2.

Sample Day 3
1189m
Pyramid

WU: 6 x 50 increasing pace slightly each 25.
MS: All are at T-pace:
100 (10”), 200 (15”), 300 (15”), 200 (15”), 100.
CD: 100 easy with emphasis on form.
Total—1300

Sample Day 4
0:45:00
Custom

Zone 1-2. Ride in the upper end of zone 2 steady 20 minutes, rest of ride in either zone 1 or 2.

Sample Day 6
1:30:00
Custom

Endurance ride. Zones 1-2, conversational pace.

Sample Day 7
0:45:00
Custom

Endurance run. Zone 1-2, conversational pace.

Brian Grasky
|
Grasky Endurance Coaching

Xterra, long and short course triathlon at all levels. Experience at all distances and levels, first-timer through elite.

Full-time Coaching: Unlimited email and phone contact, full-service training plans utilizing perceived effort, heart rate, and power data, and performance and goal feedback regularly.

Week-long camps and short clinics sharing my knowledge of training and racing, preaparing the athlete for specific races.

Contact me for more information and pricing.