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AQUATHLON | SPRINT | HR RUN | CSS SWIM | AG | 12WKS

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AQUATHLON | SPRINT | HR RUN | CSS SWIM | AG | 12WKS

Author

Paul Gardner

All plans by this Coach

Length

13 Weeks

Plan Description

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

Distance | Event: AQUATHLON | AQUATHLON AGE GROUP / COMPETITION

Suitable for: Age Group | Performance

You will be a long-term athlete, experienced and proficient in your sport and used to training regularly but maybe with little structure or accountability or more general club based sessions. This programme is suitable for an athlete at the top of their game wanting marginal improvements that make a real difference or an athlete wanting to take the next step up to being one of the top performing in their sport. You may be focussing on improving all aspects of your sports or the one discipline that you need to move up the swim pack to complement your expertise in the others. These performance programmes and their data driven rationale and integral fitness ramp rates will ensure you can become the best you can be with many protocols taken from the UK’s high-performance centres.

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

The swim sessions are 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 1000 to 2000 per session, front crawl with times per 100 between 1-25 and 2:15. All timings are set according to your swim ability. It is also assumed you'll be capable of racing 5K and being competitive over 10K runs

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 NOT using Critical Swim Speed - CSS by Swim Smooth, BTF performance partner then select the mirror aquathlon performance swim programme with 'THRESHOLD PACE’ 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, re-tests and calculators

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 and run 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. Good luck, now go get in the water!

All training plans on racestronger.com http://bit.ly/racestronger
All Racestronger plans on Training Peaks http://bit.ly/allplans

All Tri Swim plans on racestronger.com http://bit.ly/swimtri
All Tri Swim Plans on Training Peaks http://bit.ly/triswims
All Tri Run Plans on racestronger.com http://bit.ly/run_stronger
All Tri Run Plans on Training Peaks http://bit.ly/trirunning

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How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
00:30:00 01:00:00
Run x4
01:22:00 01:13:00
Strength x3
00:42:00 01:10:00
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
00:30:00 01:00:00
Run
01:22:00 01:13:00
Strength
00:42:00 01:10:00
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Paul Gardner Head Coach Lovetri Race Team

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


  • 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.

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