5 week Swim Focus Training Block for Triathletes

Browse Training Plan Store

Back to Plan Details

5 week Swim Focus Training Block for Triathletes


Sara Crawford, Nitro Triathlon Coaching LLC

All plans by this Coach


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

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


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).


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.

Sample Day 1


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

Sample Day 1


Sample Day 2

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


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

Sample Day 3


Easy ride, zone 1-2

Sample Day 4

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


Easy run, Zone 1-2

$9.99 - Buy Now