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Off-Season Triathlon Plan: Swim Focus - Advanced Triathletes - 8 Weeks

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Off-Season Triathlon Plan: Swim Focus - Advanced Triathletes - 8 Weeks


Joan Scrivanich , MA, CSCS

All plans by this Coach


8 Weeks

Plan Description

This plan is for triathletes looking to improve their swim in the off-season while maintaining triathlon fitness.

Designed for: Intermediate Triathletes.

The weekly volume of the plan starts at 4:30 in the first week and peaks at 7:15.

This plan includes strength training, days off, and active recovery days.
Strength sessions are included in this plan.

Before starting: You should be able to comfortably run for one hour, swim 1900 yds, and bike one hour.

What's included:
- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Discount to Rise Endurance Membership

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. Her coaching certifications include USA Triathlon Level 2 Endurance, USA Track & Field Level 2 Endurance, and NSCA Certified Strength & Conditioning Specialist. Joan has been an endurance athlete for over 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the 140.6 distance.

Questions?  Contact Coach Joan, she'd be happy to answer your question.

I look forward to helping you reach your potential.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
02:12:00 01:20:00
Strength x3
01:26:00 00:30:00
Run x1
00:36:00 00:50:00
Bike x1
01:24:00 01:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:12:00 01:20:00
01:26:00 00:30:00
00:36:00 00:50:00
01:24:00 01:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Joan Scrivanich

Rise Endurance LLC

Professional coaching for the busy professional.
Coach Joan takes a holistic approach to coaching; her scientifically based training is athlete-centered so that athletes can achieve their goals stress-free & healthy.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)
  • Track and Cross Country

She is the Onsite Lead Coach for Ironman Lake Placid & has been an endurance athlete for over 30 years, which included running for a Division I college.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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.

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