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Half Iron Distance Triathlon 12-Week Swimming Focus Plan

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Half Iron Distance Triathlon 12-Week Swimming Focus Plan


Christopher Myers

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13 Weeks

Plan Description

Welcome to the 3 Sports Science Swim Specific - 12-week Swim Focused Training Plan for Half Iron Distance Triathlon and similar races. This plan assumes you have a low to moderate swimming fitness and fits well in the early to middle timeframe of the base period of an Annual Training Plan. This plan is written for you to utilize swimming power, heart rate, pace, or rate of perceived exertion (RPE) as your pacing guide.

This plan will have 4 workouts per week. Each week will consist of one drill focused session, 2 endurance sessions, and one interval/speed/strength session. In general, you will need goggles, fins, kick board, paddles, and a buoy. The goal of this plan is to build a solid aerobic foundation for future builds.

This entire program is written by Dr. Chris Myers who has a Ph.D. in Exercise Physiology, specializing in endurance physiology, and has a background in sports nutrition. He is the Head Coach and founder of 3 Sports Science, USAC Level 1 Coach, USA Swimming Level 4, USAT Level IIE, and IMU Certified coach.

Thank you for your interest in this training plan. If you have any questions, comments, or need clarification, feel free to email Chris at

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x7
03:07:00 01:20:00
Custom x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:07:00 01:20:00
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Christopher Myers

3 Sports Science

My coaching concentration is in power-based workouts for swimming, cycling, and running. I have the ability to tie all these together for multisport athletes too.

I offer coaching services for cyclists and triathletes from recreational to the elite. This includes all cycling disciplines and short and long course triathlon. Additionally, I offer coaching services for triathletes and swimmers.

Please go to for the pricing of services.

  • This plan includes a Free Basic TrainingPeaks Account.
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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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