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10 week Triathlete Off Season Technique Focused Swimming Plan (reusable) - v1


Rebecca Romero - Olympic Gold Medallist

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10 Weeks

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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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Plan Description


This training plan has been created by Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete.

Nick completed the swim in IM Italy 2018 in 50:11 and was one of the first Age Groupers out of the water.

This 10 week plan is designed to take you through 2 main technique phases, Posture and Alignment. With 3 swim sessions per week this 10 week plan will take you through 30 swim sessions to bed in improved technique for these two main aspects of front crawl swimming.

NOTE: This plan only contains swim sessions. It is designed to be used in the off season when you may want to not follow a rigid structured training plan.

Posture - 4 weeks of sessions with the focus on improving your posture in the Water. This means getting your build to be as flat to the surface as possible, so your head, bum and feet are all in contact with the surface. This is worked on by using kick-board, fins, and snorkel.

Alignment - 4 weeks of sessions with the focus on improving your alignment or tracking through the water. This means getting you to move forwards in as straight a line as possible. By working on hand placement into the water and the path of movement your hand follows through the water we are aiming to minimise fish tailing and zig zaging. This is worked on by using snorkel and fins.

Grip / Feel - 2 weeks to compliment the previous 8 working on improving your grip and feel for the water so that you can improve your pace through the water now that your position in the water is improved.

Every session has an attached PDF version of the session so you can download and print out to take with you to the pool.

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Sample Week

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Sample Swim Session

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The plan also comes with a 14 page guide to ensure you understand the plan and get the most out of it.

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Rebecca Romero

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:58 hrs 1:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:58 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Romero Performance

Romero Performance

Romero Performance offers triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.