SPRINT TRIATHLON SWIM BOOST NEW | IMPROVER FRONT CRAWL | FREESTYLE [PACE] 16 Weeks

Author

Paul Gardner

All plans by this Coach

Length

16 Weeks

Typical Week

4 Swim, 2 Strength

Longest Workout

0:50 hrs swim

Plan Specs

triathlon sprint beginner pace based

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Summary

Sport: Swim
Includes Strength and Conditioning, Plyo, Warm ups and Cool downs where appropriate

Distance | Event: 400m | Supersprint Triathlon | GOTRI | WEEKLY 2-2.5 HOURS QUALITY WORK

Suitable for:
Novice | Beginner

Novice |Beginner
Suitable for an unconditioned athlete new to the sport or discipline, or someone returning after a long layoff from regular activity, perhaps injury or child birth. You may be doing something important to you or an event for a charity. 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. We recommend that you book a target event or race to provide motivation and announce your intentions on social media, so you get support from your friends and family

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

Racestronger.com Ethos:
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 if required to make it perfect for you!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:14

Paul Gardner

Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

lovetri.com|swimwerkx.com

Back to Plan Details

Sample Day 1

0:45:00
750m
1.05855034722222TSS
SWIM | KEY Technique Slow & Easy

Warm up any 150m include 75m of any 3 drills [click on paperclip above to download]

RI = Rest Interval


THEN all with pull buoy

so OK

4 x25m focussing on good rotation, with high elbow and FINGER TRAIL
10SRI

REST 30 secs

4 x 25m focussing on breathing into armpit, no raising of head at the front

RI 10 secs each length

REST 30 secs

4 x25m of 11 [rock and roll drill], see link below
RI 15 secs each length

REST 30 secs

4 x 25m as kick 12.5m [no float, arms in front] into full swim for rest of 25m, rest for 20 secs each length

REST 30 secs

THEN

2 x 100 m focussing on an accelerating pull, so ensure that you push the water back past your thigh, and that you ensure palm is back to the last wall you left, and that it accelerates, so no 's' shape, just straight back. Rest when needed after each 100m

Try and do another 100m of the accelerating pull every session.

Sample Day 4

0:19:30
650m
[8 x 50] [S] | 650 (2)

W/U 150m choice
swimming

Main set 8 x 50m building pace [not all out sprinting]

20secs rest

W/D 100m easy swimming

Sample Day 5

0:45:00
750m
1.05855034722222TSS
SWIM | KEY Technique Slow & Easy

Warm up any 150m include 75m of any 3 drills [click on paperclip above to download]

RI = Rest Interval


THEN all with pull buoy

so OK

4 x25m focussing on good rotation, with high elbow and FINGER TRAIL
10SRI

REST 30 secs

4 x 25m focussing on breathing into armpit, no raising of head at the front

RI 10 secs each length

REST 30 secs

4 x25m of 11 [rock and roll drill], see link below
RI 15 secs each length

REST 30 secs

4 x 25m as kick 12.5m [no float, arms in front] into full swim for rest of 25m, rest for 20 secs each length

REST 30 secs

THEN

2 x 100 m focussing on an accelerating pull, so ensure that you push the water back past your thigh, and that you ensure palm is back to the last wall you left, and that it accelerates, so no 's' shape, just straight back. Rest when needed after each 100m

Try and do another 100m of the accelerating pull every session.

Sample Day 10

0:19:30
650m
[8 x 50] [S] | 650 (2)

W/U 150m choice
swimming

Main set 8 x 50m building pace [not all out sprinting]

20secs rest

W/D 100m easy swimming

Sample Day 12

0:45:00
750m
1.05855034722222TSS
SWIM | KEY Technique Slow & Easy

Warm up any 150m include 75m of any 3 drills [click on paperclip above to download]

RI = Rest Interval


THEN all with pull buoy

so OK

4 x25m focussing on good rotation, with high elbow and FINGER TRAIL
10SRI

REST 30 secs

4 x 25m focussing on breathing into armpit, no raising of head at the front

RI 10 secs each length

REST 30 secs

4 x25m of 11 [rock and roll drill], see link below
RI 15 secs each length

REST 30 secs

4 x 25m as kick 12.5m [no float, arms in front] into full swim for rest of 25m, rest for 20 secs each length

REST 30 secs

THEN

2 x 100 m focussing on an accelerating pull, so ensure that you push the water back past your thigh, and that you ensure palm is back to the last wall you left, and that it accelerates, so no 's' shape, just straight back. Rest when needed after each 100m

Try and do another 100m of the accelerating pull every session.

Sample Day 17

0:19:30
650m
[8 x 50] [S] | 650 (2)

W/U 150m choice
swimming

Main set 8 x 50m building pace [not all out sprinting]

20secs rest

W/D 100m easy swimming

Sample Day 19

0:45:00
750m
1.05855034722222TSS
SWIM | KEY Technique Slow & Easy

Warm up any 150m include 75m of any 3 drills [click on paperclip above to download]

RI = Rest Interval


THEN all with pull buoy

so OK

4 x25m focussing on good rotation, with high elbow and FINGER TRAIL
10SRI

REST 30 secs

4 x 25m focussing on breathing into armpit, no raising of head at the front

RI 10 secs each length

REST 30 secs

4 x25m of 11 [rock and roll drill], see link below
RI 15 secs each length

REST 30 secs

4 x 25m as kick 12.5m [no float, arms in front] into full swim for rest of 25m, rest for 20 secs each length

REST 30 secs

THEN

2 x 100 m focussing on an accelerating pull, so ensure that you push the water back past your thigh, and that you ensure palm is back to the last wall you left, and that it accelerates, so no 's' shape, just straight back. Rest when needed after each 100m

Try and do another 100m of the accelerating pull every session.

SPRINT TRIATHLON SWIM BOOST NEW | IMPROVER FRONT CRAWL | FREESTYLE [PACE] 16 Weeks

$49.00 - Buy Now