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Advanced Triathlete 12 Week Swim Program


Bob Seebohar at eNRG Performance

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12 Weeks

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Plan Description

This is a great 12-week swim training program for the advanced triathlete. There are 4-5 swims per week that progress throughout the 12-weeks. The program follows a 2:1 progression where 2 weeks will have 4 swims per week and 1 week with have 5 swims. Each swim provides a warm-up/technique set, main set, and cool-down set.

The workout distances range from 3000-5000 yards and are heavily focused on the freestyle stroke with minimal backstroke, breaststroke, fly, and kicking.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
16,543m 4,572m
Workouts Per Week Weekly Average Longest Workout
16,543m 4,572m

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

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Bob Seebohar

eNRG performance

Bob Seebohar, MS, RD, CSSD, CSCS, METS II, is one of the first USA Triathlon Level III Elite Coaches in the country. He has personally coached Olympians, National Champions, and competitive age-groupers. Additionally, he is a USAT Youth and Junior Certified Coach, a NSCA Certified Strength and Conditioning Specialist, a Swim Speed Secret swim coach, and a Sport Dietitian. He owns eNRG Performance, which provides nutrition, physiological testing, and coaching services to all individuals.