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Off-Season Triathlon Plan: Swim Focus - Intermediate Triathletes - 8 Weeks

Author

Joan Scrivanich , MA, CSCS

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Length

8 Weeks

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Plan Description


This plan is for triathletes looking to improve their swim in the off-season while maintaining triathlon fitness.

Designed for: Intermediate Triathletes.


The weekly volume of the plan starts at 5:20 in the first week and peaks at 7:10.

This plan includes strength training, days off, and active recovery days.
Strength sessions are included in this plan.

Before starting: You should be able to comfortably run for one hour, swim 1900 yds, and bike one hour.


What's included:
- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area



Created by: Exercise Physiologist & Coach Joan Scrivanich.
Joan holds an advanced degree in Exercise Physiology from Columbia University. Her certifications also include the industry-leading Certified Strength & Conditioning Specialist (CSCS) certification, USA Track & Field Level 2 Endurance certification, and USA Triathlon Level 2 Endurance certification.
Before becoming a full-time coach, she worked in the healthcare field at the nation’s top ranked hospitals in New York City, which included Columbia University Medical Center, Mt. Sinai Medical Center, and NYU Medical Center.

Joan has been an endurance athlete for 30 years and has experience training & racing for many races, including Ironman races, marathons, and countless other triathlons, road races, and trail races. She was a Division I college athlete in Cross Country and Track and began her lifelong athletic career as a kid swimming for a top-ranked local swim team.


Questions? E-mail Coach Joan at info@RiseEndurance.com

I look forward to helping you reach your potential.

Ironman Certified CoachCertified Strength & Conditioning Specialist



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strengthx3
1:22 hrs 0:30 hrs
Swimx3
1:51 hrs 1:20 hrs
X-Trainx1
0:45 hrs 0:45 hrs
Runx1
0:36 hrs 0:50 hrs
Bikex1
1:23 hrs 1:45 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Strength
1:22 hrs 0:30 hrs
Swim
1:51 hrs 1:20 hrs
X-Train
0:45 hrs 0:45 hrs
Run
0:36 hrs 0:50 hrs
Bike
1:23 hrs 1:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Joan Scrivanich

Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their goals and remain healthy.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)
  • Athletes with cardiac concerns

She is the Onsite Lead Coach for Ironman Lake Placid and has been an endurance athlete for 30 years, which includes running for a Division I college.