8 Week Off Season Swim Plan w/ Free Video Consultation

Author

Steven Brandes

All plans by this Coach

Length

8 Weeks

Typical Week

5 Swim, 2 Day Off

Plan Specs

triathlon ironman beginner intermediate advanced masters

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Are you looking to improve your swimming? Do you need a coach to look at your swim stroke? FREE with this plan, you get 1x 1 hour consultation with Steve to help you with your stroke. If you are a remote athlete, then you will need to get video of you swimming and send it to Steve. We will then spend 1 hour talking about your swim stroke and what changes need to happen. Also, with what Steve sees in the video or your swim consultation, he will modify the swimming drills in the training plan that fit your needs.
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You will need an ankle band for this plan. You can purchase them at Finis and Rosa or you can make your own with a bike tube.
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This plan is meant for you to parallel your bike and run training, but put the swims first! Also, if you are doing any upper body weight training, please stop for this 8 week period. You will be increasing your swim volume which means you will be increasing the fatigue in your shoulders and we need to minimize the level of stress on the shoulders. IF you decide to continue with weights, against what i said, the chances of an injury go up!
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Contact Steve at Stevenbrandes@Gmail.com to schedule your swim consultation after purchase of plan

Steven Brandes

Next Level Triathlon

Steve's coaching philosophy is based on keeping every aspect of training and racing as simple as possible. With many moving parts to triathlon, having a coach that keeps you from being overwhelmed is essential. Steve's forte is addressing mechanical and psychological road blocks that limit the athlete's potential. Steve coaches 10-15 sessions per week. Through the athlete's feedback and fitness evaluations, Steve develops a sound plan that addresses the athletes's strengths and weakness.

Back to Plan Details

Sample Day 1

GOLF

Warm Up:
200 60%, 2x100 70%, 2x50 80%, 2x25 90%
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4x75 R:15
(25 Kick w/ Board FAST, 50 Freestyle)
4x50 R:15 Freestyle, kick board between kneecaps
4x25 MAX R:15
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10x50 R:15 GOLF
(EX: Your # of strokes per 50 needs to match your 50 speed. 45 seconds, 45 strokes
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4x25 R:20 MAX Kick
4x25 R:20 MAX Free
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200 CD

Sample Day 2

Hypoxic

Warm Up:
200 60%, 2x100 70%, 2x50 80%, 2x25 90%
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4x75 R:15
(25 Kick w/ Board FAST, 50 Freestyle)
4x50 R:15 Freestyle, kick board between kneecaps
4x25 MAX R:15
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Focus on PUSHING BACK with your forearm. Keep your catch under your chest
6x50 R:10 breathe every 4th stroke
5x50 R:10 breathe every 6th stroke
4x50 R:15 breathe every 8th stroke

3x50 R:20 (Easy, Moderate, Hard)
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5x100 R:15 Cool Down

Sample Day 3

OFF Swimming

Sample Day 4

Ankle Band

Warm Up:
200 60%, 2x100 70%, 2x50 80%, 2x25 90%
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8x25 R:5 every 4th 25 FAST
6x25 R:5 every 3rd 25 FAST
4x25 R:5 every 2nd 25 FAST
2x25 R:5 every all 25 FAST
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With the band. Focus on MINIMAL Rotation, PUSHING BACK with your forearm. 
3 Rounds:
4x25 Band Only 90% R:15
1x50 Free 80% R:10
1x50 Free 90% R:20
1x50 Free 100% R:30
1x50 Easy R:1min
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Record your time for these. Push with your forearm
4x50 Band Only 90% R:20-30"
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200 CD

Sample Day 5

100s and 50s

Warm Up:
200 60%, 2x100 70%, 2x50 80%, 2x25 90%
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4x75 R:15
(25 Kick w/ Board FAST, 50 Freestyle)
4x50 R:15 Freestyle, kick board between kneecaps
4x25 MAX R:15
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4x100 R:10 70%
3x100 R:15 80%
2x100 R:20 90%
1x100 R:30 100%
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4x50 R:10 70%
3x50 R:15 80%
2x50 R:20 90%
1x50 R:30 100%
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200 CD

Sample Day 6

OFF Swimming

Sample Day 7

OFF Swimming

8 Week Off Season Swim Plan w/ Free Video Consultation

$60.00 - Buy Now