Sprint Triathlon - Intermediate - 14wk swim plan
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This plan is for intermediate level swimmers who can swim 300 freestyle continuously at an easy pace. You either have insufficient Triathlon racing experience and are looking for a program to improve your swimming technique and endurance or you already have enough experience but want to enhance performance significantly during your upcoming race.
WHAT TO EXPECT
This plan has two swim practices a week. Total distance swam in an average week is 3850 (1925 per swim practice) where the heaviest week is 4700 total and the easiest week 3000 total. Skills you will work on are Body Position, Recovery & Hand Entry, Stroke Length and Catch. The Triathlon specific skills you will work on are Sighting, Buoy Turn, Open water Start, Clearing Goggles and Swim Exit.
Week 1 -6: Volume + Strength
Week 7-10: Volume + Speed
Week 11-12: Intensity + Speed
Week 13-14: Taper
Training Plan Sample Week
Average Weekly Breakdown
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Training Load By Week
This plan works best with the following fitness devices: