Off Season Swim economy plan

Author

Mike Bridge

All plans by this Coach

Length

9 Weeks

Typical Week

4 Swim, 1 Bike, 1 Run, 1 Brick

Longest Workout

1:30 hrs swim
2:30 hrs bike
1:30 hrs run

Plan Specs

triathlon olympic beginner intermediate advanced hr based pace based tss based base period

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Summary

This plan is aimed at boosting an athletes swim economy. By completing work at CSS pace and including weekly pool based strength work, effectively improves neuromuscular co-ordination and power which in turn increases swim economy. The strength resistance sets are based on recent research showing how to efficiently improve swim specific strength, a drag parachute or similar would be ideal but anything that creates drag without affecting technique could be used.
During this 8 week block run and bike training are put into maintenance mode so that the athlete can complete the swim training rested and ready to work hard.
This plan is ideal for the off season when an athlete has time to work on a specific discipline. However IM athletes who are further along into their prep may wish to extend some of the easy bike/run sets.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:09
Training Load By Week
Average Weekly Training Hours: 09:09
Average Weekly Breakdown

Mike Bridge

Racesnake

Swimming technique improvement, Triathlon racing and skills, training program design

We provide a range of un-coached and comprehensive coaching options ranging from £30-£80 per month.

Back to Plan Details

Sample Day 1

1:09:00
81.8TSS
5x 8min -threshold

These sub threshold sessions allow a lot of work to be completed in a short space of time whilst limiting injury risk.  This intensity of training is ideal when time to race day i short and an athlete needs to build bike fitness quickly. It is worth noting these efforts will improve  threshold power but are unlikely to improve top end power.

Sample Day 1

1:00:00
1800m
60TSS
CSS test

The CSS test involves two timetrial swims - a 400m and a 200m.

Do the 400m timetrial first, it's less likely to effect the 200m than the other way around. Recover completely between each timetrial with some easy swimming. Perform both timetrials from a push off from the wall, not a dive.
Try and pace the trials as evenly as possible, don't start too fast and slow down.
This test will give us the pace at which we will conduct the hard training sets in this phase.



Read more: http://www.swimsmooth.com/training.html#ixzz4Ye46zGGW

Sample Day 2

0:45:00
45TSS
45 z2 run

A steady z2 run. the pace should be such that You can be talk all the way around. This pace will mean you develop endurance without accumulating too much fatigue.

Sample Day 3

0:45:00
2050m
10x100m css

The aim in this session is build aerobic capacity and swim endurance. The high pace but long rest should allow plenty of time to spent at threshold.

Sample Day 5

1:10:00
3200m
65TSS
Over Under

Sample Day 6

1:30:00
57.7TSS
Easy brick/strength z2

Sample Day 7

1:00:00
2350m
40x25m

In this session we use short rep distances to build endurance at race pace. It will help develop nuero-muscular efficiency and add to the overall aerobic endurance.

Off Season Swim economy plan

$50.00 - Buy Now