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Paul Gardner

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13 Weeks

Plan Specs

triathlon olympic intermediate advanced masters pace based

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Plan Description

Sport: Swim
Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: STANDARD Triathlon | Swim 1500 to 1K | WEEKLY 2-3.5 HOURS QUALITY WORK

Suitable for: Age Group | Performance

You will be a long-term athlete, experienced and proficient in your sport and used to training regularly but maybe with little structure or accountability or used to more general pace club based sessions. This programme is suitable for an athlete at the top of their game wanting marginal improvements that make a real difference or an athlete wanting to take the next step up to being one of the top performing in their sport. You may be focussing on improving all aspects of your sports or the one discipline that you need to move up the swim pack to complement your expertise in the others. These performance programmes and their data driven rationale and integral fitness ramp rates will ensure you can become the best you can be with many protocols taken from the UK’s high-performance centres.

The plan will work your threshold pace and long endurance pace, ensuring that you knock significant time off your swim performance at the end of the training period. Shorter harder sessions are in the week, with a longer swim and optional technique sessions at the weekend

This swim boost programme is suitable as a stand-alone performance programme for competent and confident 1500 swimmers and Olympic distance triathletes. It is POOL BASED' with some additional Open Water and Sea sessions included if you want to use them at the end of this plan. This programme will be suitable for you if you are regularly swimming between 1500 and 2500 per session, front crawl with times per 100 between 1-25 and 2:15. All timings are set according to your swim ability

The programme is 12 weeks and you’ll need to know how to use a pool clock or timing device to pace yourself. Theraband or old cycle tyre inner tube handy too. If you want to rely on a similar programme that uses CRITICAL SWIM SPEED by Swim Smooth, BTF performance partner then select the performance swim programme with ‘CSS’ in the title. If you want to view other swimmer’s comments on the programme and coaching methodology, please visit

Plan includes all tests, calculators and sessions on Monday, Wednesday and Saturday.

What you get:
• Video introduction and Welcome
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Free Swim Technique Video Library on YouTube
• ALL sessions based on YOUR fitness, pace, heart rate or power metrics
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training Ethos:
All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the Lovetri |Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most. You’ll find a programme to suit at that allows you to mix metric train, with power and heart rate, or train using your preferred effort measurement method. Why not buy a plan and take advantage of our tailoring offer, meaning we can swap around for a small fee the types of sessions if required to make it perfect for you!

Good luck.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:16 hrs 1:08 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:16 hrs 1:08 hrs
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Paul Gardner Head Coach Lovetri Race Team

Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder 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.|

Sample Day 1

TEST - ALTERNATE 1000m Threshold

Swimming Pace

Simply swim 1000 and then divide your finish time by 10. This is your T-time. This should be done early in the Base period and every 4 to 6 weeks thereafter. The more times you do this test the more accurate your T-time will become as there is a learning curve that has to do with pacing in the first few minutes when doing this test.

Step 2

Set your swim pace zones in your TrainingPeaks account. Where you see 'T' or 'T' time [with or without plus (+) or minus (-) a few seconds this means for example a T-time pace that would be the equivalent of your T-time plus or minus the seconds per 100, so you'll need to work that out for the length of the pool you are in.  it is a 50 meter/yard set you are doing, half the time difference] the link below shows you how to set up your pace for swim zones, meaning EVERY session's blue detailed intervals will have a pace or time per 100

Sample Day 3

Sub T Swim [3s and 1s] | 1450

Tip: Think about maintaining a regular turnover

Warm up 100m steady swimming 100m building the pace

Main Set
3 x 200m Freestyle, 45 sec between each 1 Easy, stretched out with good technique 1 Moderate pace, but still with good technique 1 Firm pace (not maximum!) swimming

4 x 150m Freestyle, 30 sec after each – all pulling with a pull buoy and paddles if you have them.

Warm Down 150m very easy swimming

Sample Day 5

Sub T SWIM [Mix Steady] | 1200

Warm up 200m, as alternate swim and backstroke legs and swim and full backstroke

Pull Main Set 400m Freestyle pulling steady pace - Concentrate on using your triceps and lats,

45 sec rest

300m Freestyle swimming as 3 Lengths/laps steady, 1 length fast pace,
30 sec rest

100m Freestyle fast pace

Swim 200m very slow, any mix of strokes

Sample Day 7

Criss Cross T SWIM [AeR Mix] | 1500

Warm up 200m Freestyle easy pace
200m Freestyle pulling starting very slowly and building up the speed gradually

Main Set
200m Freestyle moderate effort , 30 sec rest
2x100m Freestyle firm pace effort, 30 sec rest
4 x 50m Freestyle fast pace, 45 seconds rest
8 x 25m Freestyle 1 sprint, 1 easy, 30 sec rest

Easy Swim 300m very easy swimming with good technique

Sample Day 9

Pyramid Ramping sub Threshold [S] | 1700

WU: 100 swim, 100 kick, 100 swim, 100 kick

MS: Pyramid intervals:

Choose a pace for the middle 300 interval that is below your T-pace. Then maintain that pace for the “step-up” [100, 200, 300] portion of the set.

For the “step-down” [200, 100, 50] portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace.

Recoveries are seconds in parentheses.

100 (15”) 200 (20”) 300 (30”) 200 (30”)100 (20") 50

CD: Easy stroking for 10 minutes varying strokes.

Total: 1700

Sample Day 12

Mod-easy pyramid [S]| 2000

WU: 4 x 50 swim done as 25s each of kick, R arm only, L arm only, swim. [one arm swimming is UNCO,

ensure you breathe to the NON STROKING side, arm by your side, ensure you rotate using the HIPS and core]

MS: The even intervals are done at 5 seconds slower than 100 T-pace for Olympic. [so 1.25 second slower per 25m]

Odds are relaxed swims with good technique

Recoveries are in seconds within parentheses.
50(15”) 100 (20”) 150 (40”) 200 (60”) 250 (60”) 300 (60”) 250 (40”) 200 (30”) 100.

CD: Easy combination of kicks and strokes for 5 minutes.

Sample Day 13

OPTIONAL SWIM | KEY Technique Slow & Easy

Warm up any 300m include 150m of any 3 drills [click on paper clip above to download]

Include each session 15 tumble turns, push off wall on side is tip [all done in one go, not at end of swim lengths]

Pull buoy 15 Mins Monster Drill Focus:

Very slow and easy purposeful arm recovery set. Ensure high elbow, loose forearm and wrist - all four fingers enter water first, spear hand through water to 20-30 cms UNDER water - extend forwards and DOWN Rest when needed or to consider technique

Pull Buoy 10mins very slow and easy

Swim with IMMEDIATE fingers tip down to pool bottom on entry [use thumb out as your cue], elbow is high under the water, ensure that pull is SHALLOW and back to your hip, and that you re- plane the hand. Suggest you do these in sets of 100m with 20-30 secs rest.  

4 x 100 m focussing on an accelerating pull, so work on previous two and ensure palm is back to the last wall you left, and that it accelerates, so no 's' shape, just straight back. Rest when needed or to consider technique

5 x 100 swim putting it all together, on 20 seconds rest [incorporate tumble turns when proficient]

Try and do another 100m every session.

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