SPRINT TRIATHLON SWIM BOOST PACE | INTER / ADVANCED 12 WEEKS
Paul GardnerAll plans by this Coach
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Includes Strength and Conditioning, Plyo, Warm ups and Cool downs
Distance | Event: Sprint Triathlon | Swim 750 to 1K | WEEKLY 2-3.5 HOURS QUALITY WORK
Suitable for: Intermediate | Advanced
Suitable for an athlete conditioned or regularly training in this sport, or fit enough from other sports to require a challenging programme of improvement in their chosen discipline. You get a progressive programme based on your chosen way of measuring effort that’s clear, easy to follow and starts with testing and manageable sessions that grow more challenging as you improve. Avoidance of overtraining or injury prevention is key to you.
The plan will work your threshold pace and long endurance pace, ensuring that you knock significant time off your swim performance at the end of the training period. Shorter harder sessions are in the week, with a longer swim and optional technique sessions at the weekend
This swim boost programme suitable as a stand-alone performance programme for competent and confident short distance swimmers or Sprint triathletes. It is POOL BASED' with some additional Open Water and Sea sessions included if you want to use them at the end of this plan. This programme will be suitable for you if you are regularly swimming between 750 to 1500 per session, front crawl with times per 100 between 1-25 and 2:15. All timings are set according to your swim ability
The programme is 12 weeks and you'll need to be able to use a pool clock or body worn device to measure your pace. Theraband or old cycle tyre inner tube handy too. If you want to rely on a similar programme using Critical Swim Speed - CSS by Swim Smooth, BTF performance partner then select the performance swim programme with ‘CSS’ in the title.
If you want to view other swimmer’s comments on the programme and coaching methodology, please visit www.swimwerkx.com.
Plan includes all tests, calculators and sessions on Monday, Wednesday and Saturday.
What you get:
• Video introduction and Welcome
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Free Swim Technique Video Library on YouTube
• ALL sessions based on YOUR fitness, pace, heart rate or power metrics
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training
All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the Lovetri |Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most. You’ll find a programme to suit at www.racestronger.com that allows you to mix metric train, with power and heart rate, or train using your preferred effort measurement method. Why not buy a plan and take advantage of our tailoring offer, meaning we can swap around for a small fee the types of sessions you have.
Good luck, now go get in the water!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:58 hrs||1:08 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:58 hrs||1:08 hrs|
Training Load By Week
This plan works best with the following fitness devices: