Epic Half Ironman Swim Training 12 Weeks

Average Weekly Training Hours 02:50
Training Load By Week
Average Weekly Training Hours 02:50
Training Load By Week

This plan is designed for the triathlete who wants to increase their swim volume during the base training part of his training cycling. This 12-week program prescribes the average training time per week of 2.5 - 3.5 hours. Each week will consist of 4 workouts: 2 endurance workouts, 1 workout focused on drills, and 1 workout focused on strength & speed. The athlete will need standard swimming equipment: fins, paddles, kick board, and goggles.

Sample Day 1
0:40:00
1550m
25TSS
Pre-Test Warm Up

WU:  200 free, 200 kick with fins, 200 drill (100 3/4 catch up/100 shark fin)
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MS: 3 x 250 at steady pace
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CD: 200 easy

Sample Day 2
0:45:00
1300m
30TSS
Critical Swim Speed Swim Test #1

WU: 200m at an easy pace
Pull: 200m pull (100m follow through drill/ 100m finger tip drill)
Kick: 100 m with fins
MS1: 1 x 400m timed. This is a 400 m time-trial. Swim as hard as you can but do not start so hard as you fade in the last meters. You want your pace to be as even as possible during the entire 400m. If possible, have someone count your strokes during a length near the 200m point of the test (you can also find this information if you are using a smart watch such as the Garmin Swim or 920XT). Once finished, recover for 5-10 min. You can get out of the pool or slowly swim. The point is to recover but stay loose.
MS2: 1 x 200m time trial. Swim as hard as you can. Ensure your 200m time is faster than 1/2 of your 400m time.
CD: 200m easy

Sample Day 5
0:40:00
1550m
25TSS
Pre-Test Warm Up

WU:  200 free, 200 kick with fins, 200 drill (100 3/4 catch up/100 shark fin)
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MS: 3 x 250 at steady pace
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CD: 200 easy

Sample Day 6
0:30:00
1700m
30TSS
Critical Swim Speed Test #2

WU: 200m at an easy pace Pull: 200m pull (100m follow through drill/ 100m finger tip drill) Kick: 100 m with fins MS 1: Perform 1 x 1000m time trial. Just like you performed with the 400 m time trial, do not start so hard that you fade in the final meters. Ensure you swim as hard and even as possible during the entire time trial. At about the 500m point, if possible, have someone count your stroke rate (you can use a smartwatch to capture this information such as a Garmin Swim or Garmin 920XT). CD: 200m easy.

Sample Day 9
0:40:00
2700m
35TSS
Endurance and Drill Swim

WU:
200 swim
200 kick (100 dolphin/100 back) with fins
200 pull with paddles
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Drills
8×50 on 10 sec rest
-Drill down/swim back
Do this sequence twice:
1. Fist drill
2. Right arm only
3. Left arm only
4. 2/3 Catch-up drill
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MS:
2x(3×200 on 20 sec rest)
-Descend (each 200 gets faster, start over on the second set of 3)
3×100 on 10 sec rest
-Breathe every 5 strokes
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CD: 200 easy

Sample Day 16
0:50:00
3200m
40TSS
Endurance/Drill (3200 M)

WU: 300 Easy
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Drill: 4x100: 50 Fists / 25 Scull / 25 Count strokes, take 1 stroke off each time through, 15-second rest
4x75: 25 Count strokes, take 1 stroke off each time through/50 Build, 10-second rest
4x25: Easy, focus on excellent technique, 5-second rest
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MS: 
1. 9x50: Descend 1-3, 4-6, 7-9 @ Cruise +5 seconds
2. 3x300 with 15s rest in between each 300. Make second 300 pull (paddles optional).
3. 9x50:
1,2 -- All FAST @ cruise -5 seconds
3 -- All Easy @ cruise +15 seconds
4-6 -- Repeat 1-3
7-9 -- Repeat 1-3
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Swim and Kick (No fins):
6x50: 25 Kick / 25 swim
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CD: 200 m easy

Sample Day 23
0:50:00
2300m
35TSS
Catch and Pull

WU:
300 easy freestyle
100 kick fins (25 on left side/ 25 on right side / 50 free kick)

Drills:
16 x50 (+10s)
1 – 4. pull buoy (25 2/3 catch up / 25 swim)
5 – 8. pull buoy (25 shark fin / 25 swim)
9 – 12. pull with paddles
13 & 14. (25 golf / 25 swim)
15 & 16. pull with paddles. Pull strong.


MS:
6 x150 + 20s
1 & 2. free (50 easy + 50 moderate + 50 fast)
3 & 4. 50 free, 50 non-free, 50 free
5 & 6. pull buoy and optional paddles


CD: 200 choice

Hunter Allen
|
Peaks Coaching Group, Inc.

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