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Novice Swim Build up for Sprint Tri

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Novice Swim Build up for Sprint Tri


Guy Gniotczynski

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8 Weeks

Plan Description

This plan is designed to prepare a novice swimmer for the demands of the swim portion of a sprint triathlon. Daily workouts will be delivered through a free app called commit swimming, where I will better be able to manage your yardage and ensure you have very specific exercises tailored to you. Included in the plan is a biomechanical analysis of your stroke. I will need you to film and send it to me. Please reach out with questions prior to a purchase to make sure you have the correct plan.

Week one: Drills Evaluation of Swim Skills Total swim volume 1000 4 x per week
Week two: Drills, Total swim volume 1250 4 x per week on day 200 without stopping
Week three: Drills, Total swim volume 1500 4 x per week on day 250 without stopping
Week four: Drills, Total swim volume 1750 4 x per week on day 325 without stopping
Week five: Drills, Total swim volume 2000 4 x per week on day 400 without stopping
Week six: Drills, Total swim volume 1750 4 x per week on day 400 without stopping one day in open water
Week seven: revaluation of swim, Total swim volume 1250 4 x per week on day 300 without stopping min one day in open water
Week eight: RACE week! Max 1000 per day 4 x per week. 800-1000 is great. Just keep a feel for the water. Get in open water a few days before the tri.

Good luck, have fun and let me know your results!

If you are looking for a more advanced plan to improve swim speed, there is a different plan.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
03:15:00 01:20:00
Workouts Per Week Weekly Average Longest Workout
03:15:00 01:20:00

Training Load By Week

This plan works best with the following fitness devices:

Guy Gniotczynski

Athletic Performance Enhancement LLC

“Winning isn’t everything; it’s the only thing” -Vince Lombardi. A win can be many different things to different people. For some, it is qualifying for Boston, for others, it is being able to get back into shape and start competing, and still others, it is getting fit and healthy to play with their kids or grandkids. Whatever your win is, let Athletic Performance Enhancement LLC help you achieve it!

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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