Sprint Triathlon - Intermediate - 14wk swim plan

Author

SwimGym Coaching

All plans by this Coach

Length

14 Weeks

Typical Week

2 Swim

Longest Workout

2600 m swim

Plan Specs

triathlon sprint intermediate multi day pace based

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Summary

ABOUT SWIMGYM
SwimGym is the preferred training partner for swimmers and triathletes worldwide. Online swim training on SwimGym.com, train wherever you are. We help you improve your technique, build your fitness and achieve your goals. Our training and coaching methods are based on professional swimming and triathlon, made accessible for all levels. At SwimGym we combine technique and conditioning in every workout for fast results. Each workout includes a technique video, conditioning set and coach tips. Our training plans are focused on swimming only.

FOR WHO
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.

PROGRAM PERIODISATION
Week 1 -6: Volume + Strength
Week 7-10: Volume + Speed
Week 11-12: Intensity + Speed
Week 13-14: Taper

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

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Back to Plan Details

Sample Day 1

1800m
Endurance

Equipment: fins, snorkel, pull buoy, kickboard


Warm Up:

400 - swim. easy (relaxed breathing pattern)


Skill: Body Position

4 x 50 - streamline kick (fins and snorkel)
4 x 50 - side kick (fins, switch sides after 25)
15" rest


Set:

10 x 50 - freestyle. easy (neutral head position)
10 x 50 - odds: kick, evens: pull. easy
15" rest

Sample Day 4

1400m
Tempo Interval

Equipment: snorkel


Warm Up:

400 - swim. easy (focus on neutral head position)


Skill: Body Position

2 rounds
50 - alternating side kick (snorkel)
50 - freestyle. easy (applying rotation)
10" rest


Set:

4 rounds:

100 - freestyle. easy. 20" rest
2 x 50 - freestyle. steady. 15" rest

Sample Day 8

1800m
Endurance

Equipment: fins, kickboard, pull buoy


Warm Up:

200 - swim. easy (relaxed breathing pattern)
100 - kick. easy (breath out under water)
100 - pull. easy


Skill: Body Position

2 x 50 - side kick (fins, switch sides after 25)
2 x 50 - freestyle (neutral head position)
15" rest


Set:

4 rounds

2 x 100 - freestyle. easy. 20" rest
2 x 50 - as 25 alternating side kick, 25 freestyle. easy. 15" rest

Sample Day 11

1400m
Tempo Interval

Equipment: pull buoy


Warm Up:

400 - as 50 freestyle, 50 breaststroke. easy


Skill: Body Position

2 rounds
50 - alternating side kick
50 - freestyle. easy (applying rotation)
10" rest


Set:

2 rounds (round 1: swim / round 2: pull)

50, 100, 100, 100, 50 - freestyle. steady
15" rest

Sample Day 15

1900m
Endurance - Sighting

Equipment: pull buoy, kickboard, fins, snorkel


Warm Up:

200 - swim (relaxed breathing pattern)
200 - pull


Skill: Body Position

3 x 50 - streamline kick (fins and snorkel)
3 x 50 – swim (with streamline after push off)
15" rest


Set:

4 rounds

150 - freestyle (three sightings). easy. 25" rest
100 - pull. easy. 20" rest
50 - kick. easy. 15" rest

Sample Day 18

1500m
Tempo Interval - Sighting

Equipment: fins, kickboard


Warm Up:

400 - swim (switch stroke every 50)


Skill: Body Position

3 rounds
50 - shark fin drill (fins)
50 - freestyle. easy (applying rotation)
10" rest


Set:

2 rounds

150 - freestyle. as 50 easy, 50 steady, 50 easy
150 - freestyle. as 50 steady, 50 easy, 50 steady
(during steady one sighting to the front)
20"rest


1 round

4 x 50 - kick (with kickboard). steady
20"

Sample Day 22

2000m
Endurance + Strength

Equipment: snorkel, fins


Warm Up:

4 x 100 - freestyle (with snorkel, every first 25 watch hand entry in front of shoulder)
20" rest


Skill: Recovery + Entry

3 rounds

50 - fingertip drag drill (fins)
50 - freestyle (apply high elbow recovery). easy
10" rest


Set:


2 rounds:

250 - freestyle. easy. 30" rest
50 - freestyle. as 15 hard, 35 easy. 15" rest
150 - freestyle. easy. 20" rest
50 - freestyle. as 15 hard, 35 easy. 15" rest
100 - freestyle. easy. 15" rest
50 - freestyle. as 15 hard, 35 easy. 15" rest

Sprint Triathlon - Intermediate - 14wk swim plan

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