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Sprint Triathlon - Intermediate - 14wk swim plan

Author

SwimGym Coaching

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Length

14 Weeks

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Plan Description

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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swimx2
3,857m 2,600m
Workouts Per Week Weekly Average Longest Workout
Swim
3,857m 2,600m

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

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