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Sprint Triathlon - Advance - 14wk swim plan


SwimGym Coaching

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14 Weeks

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Plan Description

SwimGym is the preferred training partner for swimmers and triathletes worldwide. Online swim training on, 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.

This plan is for advanced level swimmers who can swim 500 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.

This plan has two swim practices a week. Total distance swam in an average week is 5000 (2500 per swim practice) where the heaviest week is 5900 total and the easiest week 4000 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

Workouts Weekly Average Longest Workout
Swim x2
4,971m 3,200m
Workouts Per Week Weekly Average Longest Workout
4,971m 3,200m

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

SwimGym Coaching

SwimGym Online Coaching

SwimGym online swim coaching. Improve your swimming with our online swim coaching, plans and video technique training. Become the best swimmer you can be, wherever you are. Train like a Pro.

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