Improve you swim speed endurance 1:1

Training Load By Week
Training Load By Week

Welcome to my Speed endurance programme 1:1

The idea behind these plans is to give you some extra sessions to add into your training schedule.
This plan is designed to improve your bike speed endurance, allowing you to go faster and harder for longer.

I have put together a 3 week speed endurance booster for you, consisting of 3 different workouts with progressions for each specific session.
You can add them all into your training schedule or maybe just add 1 or 2 sessions to help take your current training to another level without making any massive changes.

Have fun and get comfortable with uncomfortable!

I wish you all the success in your training and event.

Love Coach

Sample Day 1
1800m
Swim- Speed endurence

Warm up
300m swim
50m kick off x 8

Main set x 4
200m *90

Warm down
300m swim

Sample Day 3
1350m
Swim- Intervals

Warm up x 3
100m swim
50m drill


Main set x 3
4 x 50m Sprint *90

warm down
300m

Sample Day 5
2000m
Swim- Speed endurence

Warm up
300m swim
50m kick off x 8

Main set x 1 Fast but not a sprint
10 x 100m off 2:20

Warm down
300m swim

Sample Day 8
2000m
Swim- Speed endurence

Warm up
300m swim
50m kick off x 8

Main set x 5
200m *90

Warm down
300m swim

Sample Day 10
1500m
Swim- Intervals

Warm up x 3
100m swim
50m drill


Main set x 3
5 x 50m Sprint *90

warm down
300m

Sample Day 12
2000m
Swim- Speed endurence

Warm up
300m swim
50m kick off x 8

Main set x 1 Fast but not a sprint
10 x 100m off 2:20

Warm down
300m swim

Sample Day 15
2200m
Swim- Speed endurence

Warm up
300m swim
50m kick off x 8

Main set x 6
200m *90

Warm down
300m swim

Ben Capper
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@Spartans

I am the Head coach for Cambridge Spartans fitness and triathlon club, based in Cambridge, England.
I specialise in Sports Performance Coaching and biomechanics with a 'no junk miles approach' making every minute of your training count.