2 week swim block advanced

Author

Siri Lindley

All plans by this Coach

Length

2 Weeks

Typical Week

10 Swim, 3 Bike, 2 Run

Longest Workout

9000 m swim
2:00 hrs bike
1:00 hrs run

Plan Specs

triathlon advanced

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Summary

For those wanting to improve their swim, and build up incredible fitness which will translate over to the bike and the run. This plan is for you!!
Perhaps you are dealing with an injury at peak fitness and want to maintain your form. This plan is also for you.

I recommend that you are able to swim 5000m with no issue before starting this plan.

This is a plan that Siri Lindley's athletes will use nearly every season. Taking their swim to a whole new level and giving the athlete a step UP in fitness for the bike and the run, whether during the off-season, or in place of biking or running if dealing with injury.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:52
Training Load By Week
Average Weekly Training Hours: 04:52
Average Weekly Breakdown

Siri Lindley

Sirius Athletes LLC

4x Ironman World Championship winning coach
3x70.3 World Championship winning Coach
1xUltraMan World Championship Coach
2xOlympic Medallist Coach
Former World Triathlon Champion 2001
Brown University Hall of Fame
USA Triathlon Hall of Fame
Boulder Sports Hall of Fame

Back to Plan Details

Sample Day 1

7500m

SWIM 1: 1500 build every 500 easy/moderate/strong,
20x50:
5 drill/swim
5 swim with 25 fast.
5 kick/swim.
5 swim with 25 fast.

10x100 band only..on 20 secs rest
1000 swim steady.
20x50:
5 drill/swim
5 with 25 fast
5 kick swim
5 with 25 fast.
10x100 paddles on 10 secs rest
1000 steady swim and done.
7.5km

Sample Day 1

1:00:00

1 hr easy spin

Sample Day 2

4000m
SWIM AM

swim 1: 24x100 :1 of each, 2 of each, 3 of each on 1:50, 1:45 ,1:40, 1:35 ( adjust intervals according to your level)
600 drill/swim
20x25 kick. Every 4th FAST on :10 secs rest
500 swim easy and done.

Sample Day 2

4000m
SWIM PM

1000 wu drill/kick/swim
5x200: hypoxic build: 1st 50 breathe every 3rd, 2nd 50 breathe every 5th, 3rd 50 breathe every 7th..ast 50 strong breathe as much as you want.
60x25 3 BALLISTICALLY Fast / 1 super easy on :30 or interval giving you approx.15 seconds rest for fast ones.
wd 500 and done.

Sample Day 2

0:30:00
jog 30 mins easy

Sample Day 3

6000m

60x100s on same interval giving you 3-5 secs rest strong aerobic pace.
This requires great focus, and absolute commitment. The first few you may need to do
with 25 FAST to make the interval and get into the rhythm. No warm up! This simulates
the start of the race where you have been standing around a lot and then the gun goes off
you MUST be ready to go!
Good Luck!! Believe in YOU!

Sample Day 3

1:00:00
easy spin 1 hour

preferably right after the swim to train your muscle memory: swim to bike.

2 week swim block advanced

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