Out of Season Swim focused plan
Wendy MaderAll plans by this Coach
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Common Mistakes Athletes Make in the off Season
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You're going to love this 16 week swim focused training plan from Ironman Certified Coach and 9x Kona finisher, Wendy Mader! In addition to 16 week's worth of swimming with strength training, one bike and one run per week biking, we also included 3 INSTRUCTIONAL VIDEOS, one before each phase of training. That's right! You'll be able to see and hear coach Wendy explaining how each training block is organized and structured. This Program goes beyond numbers on a spreadsheet. It's a multimedia approach along with youtube content videos and PDF resources explaining workout terminology, for the swim, bike, run, strength, and intensity recourse guides to reference throughout the program
This 16-week plan starts with 4 days of swimming, 1 days of cycling, 1 day of running and 2 days of strength training and builds up to 6 days of swimming per week
Monday is the scheduled rest day. Duration ranges from 3-8 hours per week. Intensity is set to rate of perceived effort, RPE, and you can adjust to heart rate, power or pace. Generally most beginners best train with RPE and advanced athletes training with power.
Each month, you will progressively build duration and intensity over 3 weeks followed by a lower volume, recovery week.
This is a swim distance plased progression, time to complete the workout will vary by each persons expeirence
For only $99/mo you can add me as your personal “Accountability Coach”. As your Accountability Coach, I will connect your Training Peaks account with mine so I can provide daily/weekly feedback within your training plan’s calendar and training log. I will check up on your progress throughout the week, answer any questions you have and offer suggestions while you navigate through the program. As your Accountability Coach, you’ll never be alone.--
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:20 hrs||0:30 hrs|
Day Off x1
|0:58 hrs||1:30 hrs|
|0:42 hrs||1:02 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:20 hrs||0:30 hrs|
||0:58 hrs||1:30 hrs|
||0:42 hrs||1:02 hrs|
Training Load By Week
This plan works best with the following fitness devices: