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FULL TRIATHLON 140.6 - Advance - 24wk swim plan

Author

SwimGym Coaching

All plans by this Coach

Length

24 Weeks

Plan Specs

triathlon ironman advanced multi day pace based

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Plan Description

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 advanced level swimmers who can swim 500 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 13000 (4333 per swim practice) where the heaviest week is 10200 total and the easiest week 7300 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 1-24: Volume + Speed
Week 25-36: Volume + Intensity
Week 37-45: Intensity
Week 46-48: Taper



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
10,175m 4,800m
Workouts Per Week Weekly Average Longest Workout
10,175m 4,800m

SwimGym Coaching

SwimGym Online Coaching

SwimGym online swim coaching. Improve your swimming with our online swim coaching, plans and video technique training. Become the best swimmer you can be, wherever you are. Train like a Pro.

Sample Day 1

2800m
Endurance

Equipment:


Warm Up:

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


Skill: Recovery + Entry

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


Set:

4 x 500 - freestyle. easy (negative split). 25" rest

Sample Day 3

2200m
Endurance

Equipment: fins 


Warm Up:

4 rounds:
50 - freestyle
50 - breaststroke


Skill: Recovery + Entry

4 x 100 - as 25 single arm freestyle (left), 25 (right). 50 freestyle (fins, apply high elbow recovery)
20" rest


Set:

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

Sample Day 5

2300m
Tempo Interval

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

3 rounds

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

Set:

3 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

3000m
Endurance

Equipment: kickboard, pull buoy, fins


Warm Up:

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


Skill: Recovery + Entry

3 rounds

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


Set:

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


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

Sample Day 10

2300m
Endurance

Equipment: pull buoy, fins


Warm Up:

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


Skill: Recovery + Entry

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


Set:

800 - freestyle. easy. 30" rest
2 x 400 - pull. easy. 20" rest

Sample Day 12

2400m
Tempo Interval

Equipment: kickboard


Warm Up:

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



Skill: Recovery + Entry

3 rounds

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


Set:

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

Sample Day 15

3100m
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
6 x 100 - freestyle. easy. 10" rest
400 - freestyle (four sightings). easy. 20" rest
4 x 100 - freestyle. easy. 10" rest
200 - freestyle (two sightings). easy. 10" rest
2 x 100 - freestyle. easy. 10" rest

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