5 week Swim Focus Training Block for Triathletes
Author: Sara Crawford
Length: 5 Weeks
Tags: triathlon, intermediate, advanced
Typical Week: 4 Swim, 2 Strength, 3 Run, 3 Bike
Longest Workout:
2743 m swim
3:00 hrs bike
1:30 hrs run
Author: Sara Crawford
Length: 5 Weeks
Tags: triathlon, intermediate, advanced
Typical Week: 4 Swim, 2 Strength, 3 Run, 3 Bike
Longest Workout:
2743 m swim
3:00 hrs bike
1:30 hrs run
5 week Swim Focus Training Block for Triathletes
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).
200 warmup
8x100 (alternate drill and free)
4x50 kick
6x100 (alternate drill and free)
200 cooldown
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.
2x300 warmup (100 free, 100 drill, 100 kick)
4x50 (20 fast/30 easy)
20x100 (15 sec rest)
200 cool down
Endurance run, Zone 1-2
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
Zone 1-2
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.