Olympic Triathlon - Intermediate - 12wk swim plan
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This plan is for intermediate level swimmers who can swim 300 freestyle continuously at an easy pace. You have enough triathlon racing experience and 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 4900 (2450 per swim practice) where the heaviest week is 5900 total and the easiest week 3700 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.
Week 1-3: Volume + Strength + Speed
Week 4-7: Volume + Intensity
Week 8-10: Intensity + Speed
Week 11-12: Taper
Training Plan Sample Week
Average Weekly Breakdown
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Training Load By Week
This plan works best with the following fitness devices: