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OFF SEASON SWIM BLOCK: For those SIRIUS about taking their swim and fitness to the highest levels.

Author

Siri Lindley

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Length

8 Weeks

Plan Specs

triathlon intermediate advanced

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Plan Description

Be prepared!! This is NOT going to be easy.
This is the type of swim block I have given all my professional athletes to help them achieve all new levels of performance on the swim.

The results have been incredible. Taking athletes from 3rd pack swimmers to front pack swimmers.
Believe in YOU, go ALL IN!

Everything great is achieved OUTSIDE YOUR COMFORT ZONE!

As an athlete, I only learned how to swim when I was 23 years old.
My ultimate dream was to become the best in the world. Seemed like an impossible goal!!
I knew it would take the most monumental effort to make up for all the lost time on the swim.
I was determined to do WHATEVER IT TOOK to get my swim where it needed to be.
Swim blocks like this became the norm.

over 8 years, I became good enough to come out of the water, in major World Cup races, with the best swimmers in the world.

If you have big goals in this sport and you want to be your very best,
You have to be willing to put in the hard yards to make that happen.
This may appear impossible as it goes on, but TRUST ME, you have everything you need inside of you!!! plug away at this, believe in YOU and know that you will be giving yourself the ultimate gift of discovering the MAGIC WITHIN.

HOW CAN WE EVER KNOW WHAT WE ARE TRULY CAPABLE OF, IF WE ARE NOT TRYING TO DO WHAT WE DONT THINK WE CAN, EVERY SINGLE DAY? - Siri

This plan will see you swimming at the start 20,000 yards a week, to anywhere from 30,000m a week for the next two weeks, and then up to nearly 50,000
in the following weeks.

We MUST put in this time in the pool to see the progress we are looking for.

Get excited!! Just do your best every single day and embrace this incredible satisfying, incredibly fulfilling adventure!!!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
37,038m 10,000m
2:00 hrs 2:00 hrs
1:29 hrs 1:10 hrs
Workouts Per Week Weekly Average Longest Workout
37,038m 10,000m
2:00 hrs 2:00 hrs
1:29 hrs 1:10 hrs

Training Load By Week


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

Sample Day 1

3500m
broken fast 25s and pull.

warm up 300 easy. 
3x100 with 25 fast on 20 secs rest. 
6x50 : 1 drill. 1 swim. 1 kick and repeat.


mainset: 20x25 all fast on:30 band only. 
500 easy swim. 
20x25 all FAST on :30 paddles. 
500 easy swim 
20x25 FAST swim on :30 
100 wd and done.

Sample Day 1

1:15:00
75 mins spin on Turbo

15 mins easy. 5 mins of 20 seconds 100plus cadence/ 40 seconds 90 cadence. 5 mins easy spin. 1x5 mins building in effort every minute. 5 mins easy spin. 5 mins of 20 sec 100 cadence/ 40 seconds 90 cadence. 5 mins easy spin. 1x 5 mins building in effort every minute. rest of way easy.

Sample Day 2

4000m
descending 200s with some speed.

400 easy swim choice. 2x50 with 25 FAST on 1:00. 5x200 on interval giving you 15 seconds rest at aerobic pace. 2x50 flat out fast on 1:30. 4x200 on interval 5 seconds quicker. 2x50 flat out fast on 1:30. 3x200 on interval another 5 seconds quicker. 2x50 flat out fast on 1:30. 2x200 on interval another 5 seconds quicker. 2x50 flat out fast on 1:30. 1x200 flat out fast!! best effort. warm down 100 and done.

Sample Day 3

0:45:00
Run hills: steady or fartlek

hilly trail or roads. just run and focus on good uphill run form and downhill run technique. good for building strength. if you just have one hill..here is a good fartlek you can do.. 30 seconds up strong... easy back down to bottom. 1 min up strong/ easy back to bottom. 2 mins up strong/ easy back to bottom. 3 mins up strong/ easy back to bottom then do 5 mins on the FLAT and then repeat hill set.

Sample Day 3

4400m
SWIM: 3km post run

800 easy swim. 
8x50 drill 25 swm 25 on 10 secs rest. 
8x25 kick every 4th fast. 

5x200: hypoxic drill pb/band. 1st 50 breathe every 3rd stroke, 2nd 50 breathe every 5th stroke. 3rd 50 breathe every 7th stroke, last 50 breathe as much as you want and swim strong. 20 secs rest between each.

600 swim cruise, slightly building in effort every 150 yds.

8x25 kick
8x50 with 25 FAST paddles only
800 cruise and done.

Sample Day 4

3000m
SWIM AM

Kick set swim: 16x25 kick every 4th faster
400 easy swim 50/drill/50 x 4
12x25 kick every 4th faster
300 pb/band with 25 fast per 100.
8x25 kick every 4th faster
200 swim build each 50
4x25 kick.
100 easy swim.

10x50 with 15m BLAST! 35m easy on 1:00

warm down 500 and done. 

3000m

Sample Day 4

3000m
SWIM PM

16x25 kick every 4th strong. 
400 easy swim. 
8x100 descending every 2....2 on 20 secs rest easy. 2 on 15 secs rest a bit harder. 2 on 15 secs rest a bit harder last 2 hard on 5 secs rest.


400 pb/band swim.


4x100 band only with 25 fast on 20 secs rest.


400 paced swim.


wd and done. 3km

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