Sprint Triathlon - Advance - 8wk swim plan
Author
SwimGym Coaching
All plans by this CoachLength
8 Weeks
Typical Week
2 Swim
Longest Workout
3200 m swim
Plan Specs
triathlon sprint advanced 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 advanced level swimmers who can swim 500 freestyle continuously at an easy pace. You have enough Sprint triathlon racing experience and are looking for a program to improve your swimming technique and endurance quickly.
WHAT TO EXPECT
This plan has two swim practices a week. Total distance swam in an average week is 5100 (2550 per swim practice) where the heaviest week is 5900 total and the easiest week 4500 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 -2: Volume + Intensity
Week 3-6: Volume + Speed
Week 7: Intensity
Week 8: Taper
Stats
Sample Day 1
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:
6 rounds
150 - freestyle (three sightings). easy. 25" rest
100 - pull. easy. 20" rest
50 - kick. easy. 15" rest
Sample Day 4
Equipment: fins, kickboard
Warm Up:
400 - swim (switch stroke every 50)
Skill: Body Position
3 rounds
50 - shark fin drill (fins)
50 - freestyle (applying rotation)
10" rest
Set:
3 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
8 x 50 - kick (with kickboard). steady
20"
Sample Day 8
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 - fingerdrag drill (fins)
50 - freestyle (apply high elbow recovery). easy
10" rest
Set:
2 rounds:
350 - freestyle. easy. 30" rest
50 - freestyle. as 15 hard, 35 easy. 15" rest
250 - freestyle. easy. 20" rest
50 - freestyle. as 15 hard, 35 easy. 15" rest
150 - freestyle. easy. 15" rest
50 - freestyle. as 15 hard, 35 easy. 15" rest
Sample Day 11
Equipment: Pull buoy, kickboard
Warm Up:
2 rounds
100 - freestyle. easy
50 - pull. easy
50 - kick. easy
Skill: Recovery + Entry
3 x 50 - zipper drill
3 x 50 - freestyle (applying high elbow recovery)
10" rest
Set:
3 x 100 - pull. steady. 20" rest
400 - freestyle. steady. 30" rest
6 x 50 - kick. steady. 20" rest
400 - freestyle. easy. 30" rest
Sample Day 15
Equipment:
Warm Up:
400 - swim. easy
Skill: Recovery + Entry
3 rounds:
50 - shoulder tap drill
50 - freestyle (apply high elbow recovery). easy
10" rest
Set:
4 rounds
200 - freestyle. easy (with buoy turn)
3 x 100 - freestyle. hard (maintain same speed) 20" rest
Sample Day 18
Equipment: pull buoy, paddles
Warm Up:
2 x 200 - as 150 swim, 50 alternating sidekick
20" rest
Skill: Recovery + Entry
3 x 50 - fingertip drag drill
3 x 50 - freestyle (applying high elbow recovery)
10" rest
Set:
200 - swim. easy (with buoy turn)
400 - pull. easy (negative split)
200 - swim. easy (with buoy turn)
400 - pull (with paddles). easy (negative split)
200 - swim. easy (with buoy turn)
20" rest
Sample Day 22
Equipment: kickboard, pull buoy
Warm Up:
100 - freestyle
100 - kick
100 - freestyle
100 - pull
Skill: Stroke length
2 rounds:
50 - catch up (focus on push out)
50 - freestyle (apply push out). easy
10" rest
Set:
2 rounds
600 - pull. easy. 30" rest
300 - freestyle. easy. 20" rest
6 x 50 - freestyle (treading water (10") and deep water start). hard. @ 2'00"