4 Sessions/Wk – Long Course Swim Plan for Athletes with a CSS/100m of 1:25-1:35 (Competition)

Average Weekly Training Hours 03:46
Training Load By Week
Average Weekly Training Hours 03:46
Training Load By Week

CSS/100m = 1:25-1:35. Number of swim sessions per week available = 4. This is a Long Course Triathlon swim training plan for the Competition phase, lasting 8 weeks. This plan is designed for athletes with a CSS/100m result of 1:25-1:35 who are able to train in this discipline 4 times per week. Duration of the sessions are no more than 1 hour and the maximum volume per week is 4 hours. This plan starts at any time you choose. For more information on which is the right plan for you, visit www.tritrainingharder.com

Sample Day 2
1:00:00
3200m
ENDURANCE SWIM

The purpose of this set is to build aerobic endurance and promote good form while swimming. Throughout this session aim to hold technique and focus on the rhythm of the stroke, especially on the longer intervals. For any drills, you may need fins (available from our online store), and you may also need the Tempo Trainer Pro (available from our online store). If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (https://www.youtube.com/watch?v=uqTuVNRW9vo&list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed stroke, do both backstroke and breaststroke to help open your muscles and use them in different way to front crawl. --------------- Warm Up: 200m F/C – Easy 100m Backstroke 100m Breaststroke 100m Kick with fins 200m Scull beneath shoulders, with a pool buoy. --------------- Main Set: Race simulation: pick up the paces at approximately CSS/100m-3 seconds. Otherwise, aim to hold CSS/100m+5 seconds with a CSS/25m as recovery unless specified otherwise. - 7x300m with the first 50m as CSS/100m -3 seconds and then ease into CSS/100m +5 seconds for the rest of the interval. 200m With paddles, focussing on technique and ensuring you finish your stroke. --------------- Cool Down: 200m Mixed Stroke Upper body stretching

Sample Day 4
1:00:00
3200m
SWIM - CSS

The purpose of this session is to improve the ability to work at lactate threshold. This is supposed to be easy to begin with, but as it carries on, it gets harder. Really focus on hitting those times. Note the times are taken according to your CSS/100m time and explained as so: If your CSS/100m = 1:40, then: CSS/25m = 25s CSS/50m = 50s CSS/75m = 1:15. Use this to help calculate rest and recovery time. This session works best when using a Finis Temp Trainer Pro (available in our online store). You can set this on setting 1 to beep at CSS/25m intervals. Therefore every time you push off the wall you should be in time with the beep. If you are training in a 50m pool, then the same should also be true, but you can use the 25m beep as a reference when you make it half way. You should not be aiming to swim faster than the beep and then easing off, you should hit the beep each time through the whole set. If you need any assistance with any drills, then please visit our swimming drill playlist (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down. Enjoy...! --------------- Warm Up: 300m F/C 200m Mixed stroke, alternating Backstroke and Breaststroke 2x100m (20seconds recovery) as build every 25m starting nice and slow. --------------- Main Set: 300m @CSS/100m (CSS/25m recovery) 16x50m @CSS/100m, Every 4th 50m fast (turning around at the next nearest 5 seconds. I.e. if you swim 50m at CSS/100m, which takes you 42 seconds, then start your next 50m interval at 45 seconds, then the third one at 1:30 etc.) 12x50m @CSS/100m, Every 3rd 50m fast (Turning around at 5 seconds more than the last interval, i.e. 50s.) 8x50m @CSS/100m, Every 2nd one fast (Turning around at 5 seconds more than the last interval, i.e. 55 seconds) 4x50m Fast (turning around at 5 seconds more than the last interval, i.e. 60 seconds) --------------- Cool Down: 200m Mixed Stroke Cool Down

Sample Day 5
1:00:00
2000m
CRITICAL SWIM SPEED TESTING

Critical Swim Speed (CSS) is an approximation of your lactate threshold speed and you can find it by doing a couple of swimming tests. It's not precisely the same as lactate threshold but it will be within a second or so per 100m, which is plenty accurate enough to guide your training. The CSS test involves two time trial swims - a 400m and a 200m. Before attempting these swims perform a thorough warm up and a small build set to get you used to swimming fast. We add a third test to get your complete swimming profile. Do the 400m time trial first, it's less likely to effect the 200m than the other way around. Recover completely between each time trial with some easy swimming. Perform both time trials from a push off from the wall, not a dive. Try and pace the trials as evenly as possible, don't start too fast and slow down. If you're not sure get someone to take your 100m splits - they can be very revealing. To calculate your CSS go to: http://tritrainingharderllpblog.blogspot.co.uk/2013/10/swim-testing-critical-swim-speed.html Session: --------------- Warm up: Optional 500m Steady swim (Every 5th length do as Medley) 200m Mixed stroke 200m Drills (Own Choice) 100m Build every 25m Optional second 100m Build every 25m --------------- Main Set: 400m Time Trial - record the time Recovery swim until ready to do it again (mixed stroke) 200m Time Trial - record the time Recovery swim until ready to go again (mixed stroke) 50m Time Trial, record time --------------- Cool Down: 250m Mixed stroke

Sample Day 6
1:00:00
2700m
70TSS
SPEED SET

The purpose of this session is to work above lactate threshold and build speed and power. This should be a hard session. Note the times of recovery are taken according to your CSS/100m time and explained as so: If your CSS/100m = 1:40, then: CSS/25m = 25s CSS/50m = 50s CSS/75m = 1:15. Use this to help calculate rest and recovery time. Feel free to use the pace clock and round the times up or down to the nearest 5 seconds to make the session run more easily. Occaisionally you may need a Finis Tempo Trainer for Stroke Rate (setting no. 3). These are available from our online store. "Fast" implies an intensity that is harder than your CSS intensity. If the session is particularly hard, it may actually be slower than your CSS pace! Hold form and enjoy the burn! Try and hold good technique throughout, but if it says best effort, it means best effort! Give everything! Without further ado, let the fun begin! --------------- Warm Up: 400m Mixed stroke, 10 seconds recovery 100m Individual Medley, 15 seconds recovery 4x50m Building speed through each 50m --------------- Main Set: 100m at CSS, CSS/50m recovery --------- 3x: - 6x50m increasing stroke rate by 2 strokes per minute each one, CSS/50m recovery 200m Best effort with paddles, CSS/100m recovery --- 200m at CSS, CSS/50m recovery --------------- Cool Down: 200m Mixed stroke recovery

Sample Day 9
1:00:00
3200m
SWIM - CSS

The purpose of this session is to improve the ability to work at lactate threshold. This is supposed to be easy to begin with, but as it carries on, it gets harder. Really focus on hitting those times. Note the times are taken according to your CSS/100m time and explained as so: If your CSS/100m = 1:40, then: CSS/25m = 25s CSS/50m = 50s CSS/75m = 1:15. Use this to help calculate rest and recovery time. This session works best when using a Finis Temp Trainer Pro (available in our online store). You can set this on setting 1 to beep at CSS/25m intervals. Therefore every time you push off the wall you should be in time with the beep. If you are training in a 50m pool, then the same should also be true, but you can use the 25m beep as a reference when you make it half way. You should not be aiming to swim faster than the beep and then easing off, you should hit the beep each time through the whole set. If you need any assistance with any drills, then please visit our swimming drill playlist (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed strokes, do both breaststroke and backstroke to open up your chest and arm muscles in either the warm up or the cool down. Enjoy...! --------------- Warm Up: 300m F/C 200m Mixed stroke, alternating Backstroke and Breaststroke 2x100m (20seconds recovery) as build every 25m starting nice and slow. --------------- Main Set: 100m @CSS/100m (CSS/25m recovery) 300m @CSS/100m (CSS/25m recovery) 400m @CSS/100m (CSS/25m recovery) 3x500m @CSS/100m (CSS/25m recovery) --------------- Cool Down: 200m Mixed Stroke Cool Down

Sample Day 11
1:00:00
2700m
70TSS
SPEED SET

The purpose of this session is to work above lactate threshold and build speed and power. This should be a hard session. Note the times of recovery are taken according to your CSS/100m time and explained as so: If your CSS/100m = 1:40, then: CSS/25m = 25s CSS/50m = 50s CSS/75m = 1:15. Use this to help calculate rest and recovery time. Feel free to use the pace clock and round the times up or down to the nearest 5 seconds to make the session run more easily. Occaisionally you may need a Finis Tempo Trainer for Stroke Rate (setting no. 3). These are available from our online store. "Fast" implies an intensity that is harder than your CSS intensity. If the session is particularly hard, it may actually be slower than your CSS pace! Hold form and enjoy the burn! Try and hold good technique throughout, but if it says best effort, it means best effort! Give everything! Without further ado, let the fun begin! --------------- Warm Up: 400m Mixed stroke, 10 seconds recovery 100m Individual Medley, 15 seconds recovery 4x50m Building speed through each 50m --------------- Main Set: 800m every 4th length fast, CSS/100m recovery 500m every 4th length fast, CSS/100m recovery 300m every 4th length fast, CSS/100m recovery 200m every 2nd length fast, CSS/100m Recovery --------------- Cool Down: 200m Mixed stroke recovery

Sample Day 12
1:00:00
3200m
ENDURANCE SWIM

The purpose of this set is to build aerobic endurance and promote good form while swimming. Throughout this session aim to hold technique and focus on the rhythm of the stroke, especially on the longer intervals. For any drills, you may need fins (available from our online store), and you may also need the Tempo Trainer Pro (available from our online store). If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (https://www.youtube.com/watch?v=uqTuVNRW9vo&list=PL6z5VWjBAAEjY-gdl4EktRwwMQiAD_M0O). For mixed stroke, do both backstroke and breaststroke to help open your muscles and use them in different way to front crawl. --------------- Warm Up: 200m F/C – Easy 100m Backstroke 100m Breaststroke 100m Kick with fins 200m Scull beneath shoulders, with a pool buoy. --------------- Main Set: Race simulation: pick up the paces at approximately CSS/100m-3 seconds. Otherwise, aim to hold CSS/100m+5 seconds with a CSS/25m as recovery unless specified otherwise. - 3x600m with the first and last 50m as CSS/100m -3 seconds and then ease into CSS/100m +5 seconds for the rest of the interval. 500m With paddles, focussing on technique and ensuring you finish your stroke. --------------- Cool Down: 200m Mixed Stroke Upper body stretching