Improve your swim speed endurance 1:2

Training Load By Week
Training Load By Week

Welcome to my Speed endurance programme 1:2

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
2100m
Strength endurence

Warm up
300m swim with a few lengths of drills

Main set
300m swim *60
300m paddles and leg buoy *60
300m swim with fins *60
300m swim with paddles *60
300m swim

Warm down
300m

Sample Day 3
1700m
Speed intervals

Warm up
300m

Main set x 2
6 x 25m Sprint *60
4 x 50m Sprint *90
2 x 100m Sprint *90


Warm down
300m

Sample Day 5
2500m
Threshold endurence

Warm up
300m swim
50m kick off x 8

Main set x 3
500m above desired race pace

Warm down
300m

Sample Day 8
2400m
Strength endurence

Warm up
300m swim with a few lengths of drills

Main set
400m swim *60
400m paddles and leg buoy *60
400m swim with fins *60
400m swim with paddles *60
400m swim

Warm down
100m

Sample Day 10
1700m
Speed intervals

Warm up
300m

Main set x 2
6 x 25m Sprint *60
4 x 50m Sprint *90
2 x 100m Sprint *90


Warm down
300m

Sample Day 12
2500m
Threshold endurence

Warm up
300m swim
50m kick off x 8

Main set x 3
500m above desired race pace

Warm down
300m

Sample Day 15
2700m
Strength endurence

Warm up- No warm up needed

Main set
500m swim *60
500m paddles and leg buoy *60
500m swim with fins *60
500m swim with paddles *60
500m swim

Warm down
200m swim and drills

Ben Capper
|
@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.