Advanced Triathlete 12 Week Swim Program
Author
Bob Seebohar at eNRG Performance
All plans by this CoachLength
12 Weeks
Typical Week
4 Swim
Longest Workout
4572 m swim
Plan Specs
triathlon advanced
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Summary
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.
Stats
Sample Day 1
6x600 done as:
Set #1: drill as 100 FR aerobic swim, 50 catch up drill and repeat
Set #2: FR as 300 aerobic/300 tempo
Set #3: FR as 100 aerobic/100 tempo and repeat
Set #4: FR as 100 aerobic/200 tempo and repeat
Set #5: FR aerobic, focus on good form
Rest is :60 after each 600
Sample Day 3
300 FR aerobic
400 drill as 25 catch up/25 FR and repeat
200 FR build in 50s
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10x50 FR as 2 aerobic/2 tempo and repeat; rest :20
400 FR aerobic, focus on form
200 FR pull, no paddles, aerobic
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8x100 FR as 1 tempo/2 tempo/1 threshold and repeat; rest :30
300 FR aerobic, paddles only
4x50 FR kick on back in streamline, no fins, aerobic; rest :10
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100 choice c/d
Sample Day 5
200 fly kick on back with fins, aerobic
6x50 drill with ankle band; rest :10
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6x500 FR continuous, done as:
100 aerobic, focus on form
100 tempo
100 threshold
100 aerobic, focus on form
100 tempo
rest :30 and repeat
---
100 choice c/d
Sample Day 7
400 FR as 200 aerobic/100 tempo/100 threshold
300 drill with fins as 25 kick on right side/25 kick on left side/25 kick on back in streamline and repeat
3x100 FR build each 100; rest :15
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8x
200 FR negative split; rest :10
100 FR sprint
100 easy choice
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200 fly kick on back with fins c/d
Sample Day 8
400 drill as 25 catch up/25 FR and repeat
6x50 FR build each 50 from aerobic to threshold; rest :10
2x200 FR as 100 aerobic/100 tempo; rest :10
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8x100 FR as 50 aerobic/50 tempo; rest :20
6x50 FR aerobic with paddles only; rest :10
4x75 FR as 25 sprint/25 aerobic/25 tempo; rest :15
8x50 FR kick with fins in streamline on back, aerobic; rest :10
300 FR as 50 aerobic/50 tempo and repeat
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200 fly kick on back c/d
Sample Day 10
10x400 FR done as:
Odd sets done as:
100 aerobic
100 drill as 25 fist/25 swim and repeat
200 with paddles, aerobic
Even sets done as:
300 tempo
100 aerobic
Rest is :60 after each 400
Sample Day 12
400 FR as 300 aerobic/100 tempo
300 drill with fins as 25 kick on right side/25 kick on left side/25 FR and repeat
6x50 FR as 25 aerobic/25 threshold; rest :10
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12x50 FR sprint; rest :20
4x25 FR sprint, 1 breath per 25; rest :10
300 FR, paddles only, aerobic
12x100 FR best effort; rest :30
4x25 FR sprint, 1 breath; rest :10
300 FR, paddles only, aerobic
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200 choice c/d