Olympic Triathlon - Advance - 12wk swim plan
Author
SwimGym Coaching
All plans by this CoachLength
12 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. You have done multiple triathlons before and you are looking for a program to improve your swimming technique and endurance.
WHAT TO EXPECT
This plan has two swim practices a week. Total distance swam in an average week is 5950 (2975 per swim practice) where the heaviest week is 7100 total and the easiest week 4600 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
Sample Day 1
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 4
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 8
Equipment: snorkel, fins
Warm Up:
4 x 100 - freestyle (with buoy turn)
10" rest
Skill: Recovery + Entry
3 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 15 hard, 35 easy. 15" rest
400 - freestyle. easy. 20" rest
2 x 50 - freestyle. as 15 hard, 35 easy. 15" rest
200 - freestyle. easy. 15" rest
Sample Day 11
Equipment: Pull buoy, kickboard
Warm Up:
2 rounds:
100 - freestyle
50 - pull
50 - kick
Skill: Recovery + Entry
3 x 50 - zipper drill
3 x 50 - freestyle (applying high elbow recovery)
10" rest
Set:
5 x 100 - pull. steady. 20" rest
500 - freestyle (with buoy turn). steady. 30" rest
6 x 50 - kick. steady. 20" rest
500 - freestyle. easy. 30" rest
Sample Day 15
Equipment: kickboard, pull buoy
Warm Up:
100 - freestyle
50 - kick
100 - freestyle
50 - pull
4 x 50 - freestyle. build to hard. 10" rest
Skill: Stroke length
3 rounds:
50 - catch up (focus on push out)
50 - freestyle (apply push out). easy
10" rest
Set:
2 rounds
700 - pull. easy. 30" rest
8 x 50 - freestyle (with treading water (10") and deep water start). hard @ 2'00"
Sample Day 18
Equipment:
Warm Up:
150 - freestyle
100 - breaststroke
150 - freestyle
100 - backstroke
Skill: Stroke length
4 x 50 - odds: hinge + pull / evens: freestyle focus on push out
10" rest
Set:
2 rounds
400 - freestyle. steady. 30" rest
4 x 100 - freestyle (odds: with treading water (10") deep water start). steady. 20" rest
4 x 50 - choice (no freestyle). 20"rest
Sample Day 22
Equipment: pull buoy, kickboard
Warm Up:
400 - swim (minimum amount of strokes)
Skill: High elbow catch
3 rounds
50 - hinge & pull
50 - freestyle. easy
10" rest
Set:
4 rounds
3 x 100 - freestyle. hard (maintain speed)
100 - freestyle (pool exit). easy with hard kick
20" rest
3 rounds
4 x 50 - kick. easy
4 x 50 - pull. easy
20" rest