AQUATHLON SPRINT RUN THRESHOLD PACE | CSS SWIM | AGE GROUP 12 WEEKS
Paul GardnerAll plans by this Coach
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Includes Strength and Conditioning, Plyo, Warm ups and Cool downs
Distance | Event: AQUATHLON | AQUATHLON AGE GROUP / COMPETITION
Suitable for: Age Group | Performance RUN PACE BASED | CSS SWIM BASED
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 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
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.
Good luck, now go get in the water!
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:30 hrs||1:00 hrs|
|1:32 hrs||1:13 hrs|
|0:36 hrs||1:10 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:30 hrs||1:00 hrs|
||1:32 hrs||1:13 hrs|
||0:36 hrs||1:10 hrs|