Browse More Plans

SCE Olympic Swim (Intermediate/Advanced 12 Weeks) Reusable w/ Support

Browse More Plans

SCE Olympic Swim (Intermediate/Advanced 12 Weeks) Reusable w/ Support


Suzanne Atkinson

All plans by this Coach


12 Weeks

Plan Description

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

Read More -->

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.

Still unsure?
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

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:25:00 01:15:00
Workouts Per Week Weekly Average Longest Workout
02:25:00 01:15:00

Training Load By Week

This plan works best with the following fitness devices:

Suzanne Atkinson

Steel City Endurance, LTD

Coaching philosophy: "We are capable of more than we think we are."

Working with Outward Bound Wilderness taught me that we can push ourselves far beyond our preconceived physical and emotional limits. Suzanne excels at both technical instruction in swim, run & cycling skills as well as exercise science & evidence based periodized training for maximum performance.

  • 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

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.

Still have questions about this plan?
| Premium

20% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$99.99 USD for the first year, billed yearly.

$49.00 - Buy Now