Suzanne AtkinsonAll plans by this Coach
This is a swim only plan that is RPE based for Olympic & Half Distance Triathletes. Each week contains three swims that rotate focus between Form, ,Endurance and Speed. Every 4th week is a recovery week. This can be easily adapted to every 3 weeks recovery if needed.
Weeks 1, 5, & 9 contain 1000-1500 yrd assessment sets so you can compare progress from month to month. Every swim includes skill focuses as well that rotate through posture, rotation, catch, recovery and kick. No special equipment is needed aside from your suit and goggles
Target Distance: Olympic or Half Distance
Skill Level: Can swim 1000-1200 yards per session currently 2-3x per week
Equipment Needed: Swim suit, cap, goggles
Why Buy From Steel City Endurance?
∙Flexible, detailed plan from Level 3 Triathlon Suzanne Atkinson, MD
∙Facebook Group for questions or help from fellow athletes
∙Free updates included as plan is modified, reuse your plan multiple times.
My first tri this summer, I knocked 4+ minutes off my 1/2 mile swim. - David Young, Triathlete
I also REALLY like that I have a coach that is thinking outside the box. - Mike Quigley, Leadville 100 finisher
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Is this plan for you?
This is a swim only plan for intermediate and advanced triathletes preparing for an Olympic or Half distance race. Use this plan in addition to your current run & bike plan. Consider this plan if you:
∙Currently swim 3000 yards /m or more per week
∙Can swim 400 yards non-stop, at any speed
∙Have a target distance of 1 - 1.5 miles in your next triathlon or open water swim
∙Would like to improve your technique at the same time you build speed & endurance
∙Have been training at your current load for at least 3-4 weeks injury free.
Other Plan Features
∙Skill work for nearly every session
∙Qualitative effort / descriptive based intensity
∙Balance of Skill, Endurance and Speed
∙Every 4th week is a recovery week
∙Three identical assessments through the 12 weeks to measure progress and plan your race pace
∙This is a pool based plan for use in 25yd/m pools, and can be adapted for 50m pools
∙There are no open water sessions scheduled, but you can substitute any endurance session with an open water swim
∙Please be sure you receive open water skills instruction and safety briefing prior to your race.
Download this plan and review it in full for 24 hours. If still not happy, we will exchange it for a different one.
Refund are subject to Training Peaks™️ refund policy linked to the left
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.Still have questions about this plan?
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