Advanced Triathlete 12 Week Swim Program

Training Load By Week
Training Load By Week

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.

Sample Day 1
3292m
Week 1, Swim 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
3109m
Week 1, Swim 2

300 FR aerobic
400 drill as 25 catch up/25 FR and repeat
200 FR build in 50s
---
10x50 FR as 2 aerobic/2 tempo and repeat; rest :20
400 FR aerobic, focus on form
200 FR pull, no paddles, aerobic
---
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
---
100 choice c/d

Sample Day 5
3292m
Week 1, Swim 3

200 fly kick on back with fins, aerobic
6x50 drill with ankle band; rest :10
---
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
4023m
Week 1, Swim 4

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
---
8x
200 FR negative split; rest :10
100 FR sprint
100 easy choice
---
200 fly kick on back with fins c/d

Sample Day 8
3109m
Week 2, Swim 1

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
---
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
---
200 fly kick on back c/d

Sample Day 10
3658m
Week 2, Swim 2

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
3475m
Week 2, Swim 3

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
---
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
---
200 choice c/d

Bob Seebohar
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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.