5 week Swim Focus Training Block for Triathletes

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

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).

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 6
1:30:00
Endurance

Endurance run, Zone 1-2

Sample Day 6
2743m
Aerobic Power

warmup - 200 free, 2x50 drill, 200 free, 2x50 drill, 100 free, 2x50 drill
1000 straight (build pace each 200)
3x200 pull paddles (20 sec rest)
4x100 pull no paddles (20 sec rest)
cool down -4x50 alternate free/non free

Sample Day 7
3:00:00
Endurance

Zone 1-2

Sara Crawford
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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.