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4-week Swim Improvement

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4-week Swim Improvement


Justin Chester

All plans by this Coach


4 Weeks

Plan Description

This is a 4-week swim improvement plan. The first two days tests the athlete and has them input their information into the Swim Pace Calculation ( It includes a test week, a strength/technique week, a pure speed week, and finally putting those all together into the final week.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
03:50:00 01:00:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
03:50:00 01:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Justin Chester

Tri Coach Colorado
  • USA Triathlon Level 2 Coach
  • USA Cycling Level 3 Coach
  • Slowtwitch Master Coach
  • TrainingPeaks Level 2 Certified
  • American Swim Coaches Association (ASCA) Level 2 Coach
  • Monthly Personal Coaching
  • Training Plans
  • Video Analysis
  • Swim/Cycling/Running Analysis
  • Threshold Testing

-Monthly Personal Coaching

  • Training Plans
  • Swim Video Analysis
  • Cycling Analysis
  • Running Gait Analysis
  • Functional Threshold Testing (Bike and Run)

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • 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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