Training Load By Week
Average Weekly Training Hours: 05:58
DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!Author:
A solid training plan equals athlete success:
- 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)
"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:
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:
Our programs are designed for the age group triathlete who has
- 16,000m of swimming
- 1.5 hours of cycling
- 1:40 hours of running
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:
If you have questions
- 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 :-)
email Coach Mike
and learn how we get it done for our athletes: www.D3Multisport.comIRONMAN®, 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
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 with pull buoy.
800 with pull buoy and paddles.
Sample Day 2
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
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
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.