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Paul Gardner

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13 Weeks

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Plan Description

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


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

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 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!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
0:30 hrs 1:00 hrs
Run x4
1:21 hrs 1:13 hrs
Strength x3
0:42 hrs 1:10 hrs
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
0:30 hrs 1:00 hrs
1:21 hrs 1:13 hrs
0:42 hrs 1:10 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Paul Gardner Head Coach Lovetri Race Team

Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder 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.|

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