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5 week Swim Focus Training Block for Triathletes

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5 week Swim Focus Training Block for Triathletes

Author

Sara Crawford, Nitro Triathlon Coaching LLC

All plans by this Coach

Length

5 Weeks

Typical Week

4 Swim, 2 Strength, 3 Run, 3 Bike

Longest Workout

2743 m swim
3:00 hrs bike
1:30 hrs run

Plan Specs

triathlon intermediate advanced

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Summary

This plan will get you the frequency of swimming needed to become faster and/or more efficient. Perfect for offseason or in the middle of the season for a swim focus block of training. Each week has 4 swims (distance 2000-3000yds each) and 3 bikes and runs (1 speed, 1 endurance, 1 optional easy aerobic).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:42
Training Load By Week
Average Weekly Training Hours: 10:42
Average Weekly Breakdown

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

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Sample Day 1

1829m
Tech/Recover

200 warmup
8x100 (alternate drill and free)
4x50 kick
6x100 (alternate drill and free)
200 cooldown

Sample Day 1

1:00:00
Strength

Sample Day 2

0:45:00
Hills - 4-5x1min

10-15 min warmup
4-5x 1 min hill repeats (walk/jog down)
10-15 min cool down

Warmup and Cool down in Zone 1.  Hill repeats in Zone 2-3.

Sample Day 3

2743m
Pace

2x300 warmup (100 free, 100 drill, 100 kick)
4x50 (20 fast/30 easy)
20x100 (15 sec rest)
200 cool down

Sample Day 3

1:00:00
Optional

Easy ride, zone 1-2

Sample Day 4

2743m
Distance per stroke and Tech

2x(100 free/4x50 drill) - warmup total = 600
3x(4x50 drill, 8x50 distance per stroke) (15 sec rest btwn each 50)
6x50 kick (20 sec rest)
cooldown - 100 free, 100 non free, 100 free

Sample Day 4

1:00:00
Optional

Easy run, Zone 1-2

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