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Olympic Triathlon - Advance - 12wk swim plan

Author

SwimGym Coaching

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Length

12 Weeks

Plan Specs

triathlon olympic advanced multi day pace based

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Plan Description

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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5,950m 3,800m
Workouts Per Week Weekly Average Longest Workout
5,950m 3,800m

SwimGym Coaching

SwimGym Online Coaching

SwimGym online swim coaching. Improve your swimming with our online swim coaching, plans and video technique training. Become the best swimmer you can be, wherever you are. Train like a Pro.

Sample Day 1

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 4

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 8

2700m
Endurance + Strength - Buoy turn

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

2500m
Endurance - Buoy turn

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

3000m
Speed - Start

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

2700m
Tempo Interval - Start

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

3500m
Threshold - Swim Exit

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

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