LONG DISTANCE SWIM PACEmodular | [20WK]
ABILITY: ATHLETE TRAINING METRIC: THRESHOLD PACE
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
'ATHLETE' ability means you're an experienced multisport swimmer. You place higher in your AG swim waves than most, but you're not a lifelong swimmer; maximising your ability by consistency and hard work. You might qualify for AG champs if your bike and run are very strong
3.8K 1hr:8 - 1hr:16 [1:47-2:00 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 IM 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