Olympic Triathlon - Advance - 24wk swim plan

Author

SwimGym Coaching

All plans by this Coach

Length

24 Weeks

Typical Week

2 Swim

Longest Workout

3800 m swim

Plan Specs

triathlon olympic advanced multi day pace based

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Summary

ABOUT SWIMGYM
SwimGym is the preferred training partner for swimmers and triathletes worldwide. Online swim training on SwimGym.com, train wherever you are. We help you improve your technique, build your fitness and achieve your goals. Our training and coaching methods are based on professional swimming and triathlon, made accessible for all levels. At SwimGym we combine technique and conditioning in every workout for fast results. Each workout includes a technique video, conditioning set and coach tips. Our training plans are focused on swimming only.

FOR WHO
This plan is for advanced level swimmers who can swim 500 freestyle continuously at an easy pace. This might be your first Olympic Distance Triathlon and you are looking for a program to improve your swimming technique and endurance, or you already have enough experience but want to improve your performance significantly during your upcoming race.

WHAT TO EXPECT
This plan has two swim practices a week. Total distance swam in an average week is 5500 (2750 per swim practice) where the heaviest week is 7100 total and the easiest week 4100 total. Skills you will work on are Body Position, Recovery & Hand Entry, Stroke Length and Catch. The Triathlon specific skills you will work on are Sighting, Buoy Turn, Open water Start, Clearing Goggles and Swim Exit.

PROGRAM PERIODISATION
Week 1 -8: Volume + Speed
Week 9-16: Volume + Intensity
Week 17-21: Intensity
Week 22-24: Taper

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

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Back to Plan Details

Sample Day 1

2100m
Endurance

Equipment: fins, snorkel, pull buoy, kickboard


Warm Up:

400 - swim (relaxed breathing pattern)


Skill: Body Position

2 x 50 - streamline kick (fins and snorkel)
2 x 50 - side kick (fins, switch sides after 25)
15" rest


Set:

5 x 100 - freestyle (flat head position). easy
10 x 100 - kick (odds), pull (evens). easy
20" rest

Sample Day 4

2000m
Tempo Interval

Equipment: pull buoy, kickboard


Warm Up:

300 - swim (focus on flat head position)


Skill: Body Position

2 rounds
50 - alternating side kick
50 - freestyle. easy (applying rotation)
10" rest


Set:

3 rounds
200 - freestyle. steady
2 x 100 - pull. steady
20" rest

1 round
6 x 50 - kick. easy
20" rest

Sample Day 8

2400m
Endurance

Equipment: fins, kickboard, pull buoy


Warm Up:

200 - swim (focus on relaxed breathing pattern)
100 - kick (kickboard, focus on breathing out underwater)
100 - pull


Skill: Body Position

2 x 50 - side kick (fins, switch sides after 25)
2 x 50 - freestyle. easy (neutral head position)
15" rest


Set:

6 rounds
2 x 100 - freestyle
2 x 50 - as 25 side kick (fins), 25 freestyle
20" rest

Sample Day 11

2100m
Tempo Interval

Equipment: pull buoy


Warm Up:

400 - as 50 freestyle, 50 breaststroke


Skill: Body Position

2 rounds
50 - alternating side kick
50 - freestyle. easy (applying rotation)
10" rest


Set:

3 rounds (odd swim / even pull)

50, 100, 200, 100, 50 - freestyle. steady
15" rest

Sample Day 15

2500m
Endurance - Sighting

Equipment: pull buoy, kickboard, fins, snorkel

Warm Up: 

200 - swim (focus on relaxed breathing pattern)
200 - pull

Skill: Body Position

3 x 50 - streamline kick (fins and snorkel)
3 x 50 – swim (with streamline after push off)
15" rest

Set: 

6 rounds
150 - freestyle (three sigthing). easy. 25" rest
100 - pull. easy. 20" rest
50 - kick. easy. 15" rest

Sample Day 18

2300m
Tempo Interval - Sighting

Equipment: fins, kickboard


Warm Up:

400 - swim (switch stroke every 50)


Skill: Body Position

3 rounds
50 - shark fin drill (fins)
50 - freestyle. easy (applying rotation)
10" rest


Set:

6 rounds

100 - freestyle. as 25 easy, 50 steady, 25 easy
100 - freestyle. as 25 steady, 50 easy, 25 steady
(during steady one sighting to the front)
20"rest


1 round

8 x 50 - kick (with kickboard). steady
20" rest

Sample Day 22

2700m
Endurance + Strength

Equipment: snorkel, fins


Warm Up:

4 x 100 - freestyle (snorkel), every first 25 watch hand entry (in front of shoulder)
10" rest


Skill: Recovery + Entry

2 rounds

50 - fingertip drag drill (fins)
50 - freestyle (apply high elbow recovery). easy
10" rest


Set:

2 rounds:

200 - freestyle. easy. 30" rest
2 x 50 - freestyle. as 10 hard, 15 easy. 15" rest
400 - freestyle. easy. 20" rest
2 x 50 - freestyle. as 10 hard, 15 easy. 15" rest
200 - freestyle. easy. 15" rest

Olympic Triathlon - Advance - 24wk swim plan

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