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Out of Season Swim Focus for 16 Weeks

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Out of Season Swim Focus for 16 Weeks

Author

Wendy Mader

All plans by this Coach

Length

16 Weeks

Plan Description

Plan Preview Video with Coach Wendy: https://www.youtube.com/watch?v=lGYO9I7miKw

In addition to 16 week's worth of running workouts, we also include 3 INSTRUCTIONAL VIDEOS, one before each phase of training. Coach Wendy explains how each training block is organized and structured. This is a multimedia approach along with LINKS to drills, heart rate, and pace training so you know the purpose and effort of each workout.

This 16-week plan starts with 4 days of swimming, 1 day of cycling, 1 day of running and 2 days of strength training and builds up to 6 days of swimming per week.

Monday is the scheduled rest day and the longer workouts are on the weekend. Duration ranges from 3-8 hours per week. Intensity is set to rate of perceived effort, RPE, and you can adjust to heart rate, power or pace. Generally most beginners best train with RPE and advanced athletes training with power.

Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.

This is swim distance based progression, time to complete the workout will vary by each persons experience. Here are some common mistakes athletes make in the off-season:
https://youtu.be/sPD9n_NniQ0

Each purchase comes with a complimentary 30-minute Skype Consultation with Coach Wendy.

Save 33% On This Plan: Visit http://www.endurancehour.com/33percent/

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x5
7,318m 3,200m
Strength x2
00:21:00 00:30:00
Day Off x1
—— ——
Bike x1
00:58:00 01:30:00
Run x1
00:42:00 01:02:00
Workouts Per Week Weekly Average Longest Workout
Swim
7,318m 3,200m
Strength
00:21:00 00:30:00
Day Off
—— ——
Bike
00:58:00 01:30:00
Run
00:42:00 01:02:00

Training Load By Week


This plan works best with the following fitness devices:

wendy mader

t2coaching.com

Ironman Certified Coach (10x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at http://t2coaching.com/contact/


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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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