D3 Swim Focus for Triathletes, Int.-Adv, 9k to 18k/week, 5-6 days/wk with Structured Workouts

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:58


Author: Mike Ricci
  • Founder, Head Coach D3 Multisport, Inc. 2000-Present
  • USA Triathlon Coach of the Year and 2017 USAT World Team Coach
  • USA Triathlon Elite Level 3 Coach (1 of 19 in the US)
  • Coached the University of Colorado Triathlon team to 4 straight National Titles 2010-2013
  • Coached multiple National Champions, Kona Qualifiers, and 1st yr. triathletes
  • Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)

A solid training plan equals athlete success:"My race went well, smashed my goal of 5:45 with a 5:04. The plan was great and have recommended it to friends. I will purchase a plan for the full IM next year."
Eric D.

Starts: Anytime

Length: This 8 week program is a Swim Focus for triathletes. This program is appropriate for a veteran athlete who is looking to improve their swim. The athlete must be able to swim at least 2,500m in one session and should be able to do so at a pace of better than 1:45 per 100m. The program starts out with around 8,500m of swimming in the first week and progresses to around 18,000m+ seven weeks later. This program includes run and bike workouts as well, although these are not the focus of this program. The run and bike workouts are primarily to maintain current fitness. If this plan seems to be a bit much, you may be interested in the Winter Maintenance Plans that are 7-10 hours per week. The progression is gradual and has many easy swims. There are 2 bikes and 2 runs and 2 strength sessions each week, as well.

Requirements: You should have good fitness over the past 4-6 weeks. Going into this plan you should be able to:
  • Swim at least 2,500ms
  • Bike at least 1 hour
  • Run 50 minutes

You will build to:
  • 16,000m of swimming
  • 1.5 hours of cycling
  • 1:40 hours of running

Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. In this program,

Our plans set YOU up for success. The main goal of this plan is to help you achieve your best race! Mike has been coaching for 25+ years and uses that collective experience to help each individual athlete be successful at any level. His passion for the sport and wisdom gained from coaching thousands of athletes goes into designing a plan. He has taken the guesswork out of training with this plan and looks forward to helping you too.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • A weekly training tip video in your plan
  • The opportunity to be a part of one of the top Ironman Club Teams in the World
  • D3 'Terminology', and 'Determining Heart Rate and Power Zones' documents
  • Access to premium content on our website and instructional videos in all 3 sports
  • Strength training and core workouts with accompanying videos
  • Inclusion in Team D3 and access to our private Facebook group to ask our USAT certified coaches questions
  • A chance to race in a really cool kit :-)

If you have questions email Coach Mike and learn how we get it done for our athletes: www.D3Multisport.com

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
MB Functional Phase One 1.1

Warm up includes: Foam roll, back, glutes, calves, hamstrings, quads and ITB.

Plyometrics: - Box jump 3x5, Standing hurdle hop 3x5 Left leg/Right leg

Medicine ball: - Standing Chest pass 3x10, Standing overhead slam 3x10

Hang Clean 3 x 8
Link: http://bit.ly/2iYE4YB

Front Plank 2 x 20 Sec. w/two 10 Sec exhales

Trap Bar Deadlift 2 x 8

Chin Up 2 x 8 (with band)

Split Squat or Single Leg 8 each F/B/S 2x

Dumbbell Row 2 x 8

In-line Chop 2 x 8 per side

Sample Day 1
1000 straight, 1500 yd WB

WU: 300 of any stroke, distance, amount of rest between. MS: 1,000 total of any stroke, drills, distance, pace, or rest between (be creative!) CD: 200 non-stop freestyle.

Sample Day 2
Straight Swim - Swim / Pull / Pads - 2400m

800 swim.
800 with pull buoy.
800 with pull buoy and paddles.

Sample Day 2
Run with 8x30" strides

Easy run - after 10' warm up, you'll run 8x30" at 5k effort/pace, with 90" recovery. Cool down.

Sample Day 3
Drills + Speed - FTD/Anchor/Fist - 1800m

Warm up of 300, + 200 kick (500 total):
Then 12x50 - of 4x FTD for 25, swim for 25, 4x Closed Fist Drill for 25, swim for 25, then 4x Anchor drill for 25, swim for 25.
Then 10x50 build or 12-16x25 carrying over the above drills.

Easy cool down - all quality and you'll improve a TON.

Lots of finger-tip drag drill (FTD): https://www.youtube.com/watch?v=OAqBSgMX3es

Lots of anchor drill: https://www.youtube.com/watch?v=97PHcHgWX2U - like this but with underwater recovery. Using the snorkel is GREAT with this drill.

Lots of flip turns: https://d3multisport.com/d3-university/article/learning-flip-turns-3-step-guide

Sample Day 3
VO2 #1 2x (6x30") WB

BT: Warm-up for 10', then 5x1' at 100 rpms, with 1' recovery. Then do 6x30" HARD, with 30" recovery (9 on 1-10 RPE scale). 5' easy spinning in a light gear, then repeat 6x30" hard, with 30" recovery. Cool down easily and stretch.

Sample Day 4
WB AeT - :30

Run on a flat course or treadmill. 10' Z1, then 10' at Z2 (about 20 bpm below LT) and then 10' Z1.
RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.

Michael Ricci

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.