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

Average Weekly Training Hours 07:26
Training Load By Week
Average Weekly Training Hours 07:26
Training Load By Week

Designed for: Intermediate to Advanced Triathletes.

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

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

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

Before starting: You should be able to comfortably run for one hour, swim 1900 yds, and bike one hour.  The weekly volume of the plan starts at 9:00 for the first week and peaks at 9:45.
After taking some time off after your final race of the season, start back up with some unstructured training, then start this program. This plan includes strength training, days off, and active recovery days. It will get you back into the exercise routine while maintaining your triathlon fitness, building strength, and adding variety to your plan.
The off-season is an ideal time to focus on strength as well as any weakness you have. For this reason, strength sessions are included as well as strength specific swim, bike & run workouts.

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

I look forward to helping you reach your potential.

Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal Trainer

Sample Day 1
0:45:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.
.
For examples of strength exercises, check the Rise Endurance YouTube Channel:
https://www.youtube.com/channel/UC26A7Niioq4aS-UqRrRgQww

Sample Day 3
0:45:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.

Sample Day 6
0:45:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.

Sample Day 7
1:00:00
Crosstrain

Cross train as you would like.
.
Examples of some great workouts are:
Swimming
Elliptical Machine
Cycling
Walking
Water Running
Cross Country Skiing
Stand-Up Paddle Board
Yoga
Pilates
Trail Running
Mountain Biking

Sample Day 8
0:45:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.

Sample Day 10
0:30:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.

Sample Day 13
0:45:00
Strength

Perform 5-6 exercises.
.
Do 2-3 sets of each exercise set. You should do each until failure, recover, and then do it again.
.
Be sure to include core exercises and corrective exercises during each strength sessions.

Joan Scrivanich
|
Rise Endurance LLC

Our holistic approach to endurance coaching is scientifically based and athlete-centered, taking the whole athlete into account so that you can reach your full potential.

Coaching is about monitoring and progressing the athlete. We don’t give cookie cutter workouts & plans to our athletes. We individualize every athlete’s training and help you navigate through your journey with the needed training & guidance to race successfully while staying healthy & injury free and to finish feeling strong.