THIS 20 WEEK PLAN

Is the swim only module for Long Distance | IM. It combines perfectly with racestronger®CUSTOM run/bike modules whose individual ability you choose, creating a bespoke programme that trains to your individual strengths in each discipline. See 'Custom Modular' below

ABILITY

'Age Group' ability means you are a highly competitive swimmer and are amongst the first out the water in your AG wave, probably with a good time gap on your peers. You've already qualified for Kailua-Kona, or European Champs or are looking to qualify

3.8K time of 59min to 1hr:8min [1:33 to 1:47 per 100] You can swim 2500+ single session
More detail in Training Plan Sample Week 'Welcome...' below

View other abilities here. Change training metric to Critical Swim Speed (CSS) here

EQUIPMENT

Pool clock and/or smart watch/goggles. Pull buoy. Occasional other

CONTENT

Av 6-7+K over 3 workouts/week

Fresh, different, race-proven and current. Many sessions pro derived. All swim tests and session pacing included. We follow strong before long, and fast before far principles. 20 weeks means you have 4 build weeks. Weekdays then offer speedwork, threshold intervals and pacing practice, the key to race execution. Weekends ramp up, blending sustainable race pace into longer swims. Plan includes race simulations, open water workouts, one week taper, flexible race week schedule, full swim S&C and free access to the world's most comprehensive racing and training content. Technique masterclass here

PERSONALISED & PROVEN

Training zones and race intensity are taken from first week's threshold pace test and retested during the programme. Distances and interval rests get more challenging the higher the plan ability level but are still appropriate for your ability and distance. Race paces are based on global similar-ability-athlete averages. All workouts have built-in progression challenge - they get tougher as you get more race-fit

CUSTOM MODULAR

You’re probably not equally strong across all multisport disciplines. Most one-ability plans don't adjust for this - you crush some workouts, others are a struggle. Asymmetric training across disciplines means lost performance gains. For you, the uncommon athlete chasing minutes and seconds on your Ironman® PB / PR, it's time to train different!

racestronger®CUSTOM single-discipline modules allow you to finesse each of your individual disciplines by ability level intensity and training metric and combine into one-fit-for-purpose plan. They integrate together seamlessly to create a perfectly weighted 'no compromise' endurance training programme designed by you, for you. Create yours here

View everything on TrainingPeaks® here

BONUS

FREE for life access to the world's most comprehensive multisport training and racing resource ft 200+ downloads to keep

TIMING

Download to MONDAY of your training's start week. This ensures integration with other racestronger®CUSTOM bike / run disciplines