FULL TRIATHLON 140.6 - Intermediate - 24wk swim plan

Author

SwimGym Coaching

All plans by this Coach

Length

24 Weeks

Typical Week

3 Swim

Longest Workout

4200 m swim

Plan Specs

triathlon ironman intermediate multi day pace based

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Summary

ABOUT SWIMGYM
SwimGym is the preferred training partner for swimmers and triathletes worldwide. Online swim training on SwimGym.com, train wherever you are. We help you improve your technique, build your fitness and achieve your goals. Our training and coaching methods are based on professional swimming and triathlon, made accessible for all levels. At SwimGym we combine technique and conditioning in every workout for fast results. Each workout includes a technique video, conditioning set and coach tips. Our training plans are focused on swimming only.

FOR WHO
This plan is for intermediate level swimmers who can swim 300 freestyle continuously at an easy pace. You have done multiple triathlons before and you are looking for a program to improve your swimming technique and endurance.

WHAT TO EXPECT
This plan has three swim practices a week. Total distance swam in an average week is 7700 (2566 per swim practice) where the heaviest week is 11200 total and the easiest week 5600 total. Skills you will work on are Body Position, Recovery & Hand Entry, Stroke Length and Catch. The Triathlon specific skills you will work on are Sighting, Buoy Turn, Open water Start, Clearing Goggles and Swim Exit.

PROGRAM PERIODISATION
Week 1-4: Volume
Week 5-13: Volume + Speed
Week 14-22: Intensity
Week 23-24: Taper

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

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Back to Plan Details

Sample Day 1

2200m
Endurance

Equipment:


Warm Up:

200 - freestyle
4 x 50 - breaststroke. 10" rest


Skill: Recovery + Entry

2 x 50 - fingertip drag drill
2 x 50 - freestyle (applying high elbow recovery)
10" rest


Set:

4 x 400 - freestyle. easy (negative split). 25" rest

Sample Day 3

1700m
Endurance

Equipment: pull buoy, fins


Warm Up:

2 rounds:
100 - freestyle
50 - steamline kick on back


Skill: Recovery + Entry

2 x 50 - zipper drill (fins)
2 x 50 - freestyle (applying high elbow recovery)
10" rest


Set:

500 - freestyle. easy. 30" rest
2 x 350 - pull. easy. 20" rest

Sample Day 5

1700m
Tempo Interval

Equipment: kickboard, pull buoy, fins


Warm Up:

200 - swim, change stroke every 50
2 x 50 - swim. build to steady. 15" rest


Skill: Recovery + Entry

2 rounds

50 - sidekick shoulder tap (fins)
50 - freestyle (applying high elbow recovery)
10" rest

Set:

2 rounds (30" rest after round):
200 - freestyle. steady. 20" rest
2 x 100 - freestyle. steady. 10" rest


1 round:
200 - kick. as 50 steady, 50 easy. 20" rest
200 - pull. as 50 steady, 50 easy. 20" rest

Sample Day 8

2400m
Endurance

Equipment: kickboard, pull buoy, fins


Warm Up:

300 - swim, change stroke every 50
2 x 50 - swim. build to steady. 15" rest


Skill: Recovery + Entry

2 rounds

50 - fingertip drag drill (fins)
50 - freestyle (apply high elbow recovery). easy
10" rest


Set:

2 rounds (30" extra rest after round):
2 x 200 - freestyle. easy. 15" rest
3 x 100 - freestyle. steady. 10" rest


1 round:
400 - as 100 kick, 100 pull. easy.

Sample Day 10

1700m
Endurance

Equipment: fins


Warm Up:

2 rounds:
50 - freestyle
50 - breaststroke


Skill: Recovery + Entry

6 x 50 - as 25 single arm freestyle (left), 25 (right)
20" rest



Set:

2 rounds:
400 - freestyle
200 - freestyle
easy. 20" rest

Sample Day 12

1800m
Tempo Interval

Equipment: kickboard


Warm Up:

100 - freestyle
50 - breaststroke
100 - freestyle
50 - kick
100 - freestyle



Skill: Recovery + Entry

2 rounds

50 - shoulder tap drill
50 - freestyle (apply high elbow recovery). easy
10" rest


Set:

3 rounds (30" extra rest between round)
2 x 100 - freestyle. steady. 15" rest
4 x 50 - freestyle. steady 10" rest

Sample Day 15

2500m
Endurance - Sighting

Equipment:

Warm Up:

400 - swim (reduce amount of strokes per 50)


Skill: Stroke length

3 rounds:

50 - catch up (focus on push out)
50 - freestyle (apply push out). easy
10" rest


Set:

600 - freestyle (six sightings). easy. 30" rest
3 x 100 - freestyle. easy. 10" rest
400 - freestyle (four sightings). easy. 20" rest
2 x 100 - freestyle. easy. 10" rest
200 - freestyle (two sightings). easy. 10" rest
1 x 100 - freestyle. easy. 10" rest

FULL TRIATHLON 140.6 - Intermediate - 24wk swim plan

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