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Advanced Triathlete 12 Week Swim Program

Author

Bob Seebohar at eNRG Performance

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Length

12 Weeks

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.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
16,543m 4,572m
Workouts Per Week Weekly Average Longest Workout
Swim
16,543m 4,572m

Training Load By Week


This plan works best with the following fitness devices:

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.


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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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