LONG DISTANCE SWIM CSSmodular | [16WK]
ABILITY: AGE GROUP TRAINING METRIC: CRITICAL SWIM SPEED (CSS)
THIS 16 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
'AGE GROUP' ability means you're 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
EQUIPMENT
Requires a Finis Tempo Trainer Pro, a small metronome worn under cap. Pull buoy. Prefer pool clock / smart device? Change training metric to ThrPace here
CONTENT
Av 7-8+K over 3 workouts/week
Fresh, different, race-proven and current. Many sessions pro derived. All swim tests and session pace guides included. We follow strong before long, and fast before far principles. 16 weeks to go, so you must have good base water fitness. Weekdays 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 CSS 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 chosen race distance. Ability race paces are based on global averages for athletes of your chosen ability. 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
Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans
Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]
- Ironman certified
- BTF Level II Diploma
- Training Peaks LII
- Wattbike Power Trained
We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.
lovetri.com|swimwerkx.com