2 Sessions/Wk – Long Course Swim Plan for Athletes with a CSS/100m of 1.15 or less (Build)

Average Weekly Training Hours 02:00
Training Load By Week
Average Weekly Training Hours 02:00
Training Load By Week

CSS/100m = 1.15 or less.
Number of swim sessions per week available = 2.

This is a Long Course Triathlon swim training plan for the Build phase, lasting 16 weeks. This plan is designed for athletes with a CSS/100m result of 1.15 or less who are able to train in this discipline 2 times per week. Duration of the sessions are no more than 1 hours and the maximum volume per week is 2 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
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 4
1:00:00
4000m
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 breast stroke and back stroke to open up your chest and arm muscles in either the warm up or the cool down. Enjoy...! --------------- Warm Up: 300m F/C 300m Mixed stroke, alternating Back stroke and Breast stroke 2x200m (20seconds recovery) as 50m Fast and fluid, 100m cruising, 50m finishing fast. --------------- Main Set: 9x100m @CSS/100m (CSS/25m recovery) 3x 200m @CSS/100m (CSS/25m recovery) 3x 400m @CSS/100m (CSS/25m recovery) --------------- Cool Down: 300m Mixed Stroke Cool Down

Sample Day 9
1:00:00
3500m
30TSS
SWIM TECHNIQUE

The purpose of this session is to improve technique. It is also a bit easier so allows you a respite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins (You can purchase some on our online store). If you need any assistance with any drills, then please visit our swimming drill playlist on You Tube (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.
It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions.
---------------
Warm Up:
1000m Own choice
---------------
Main Set:
8x50m Sculling, 10 seconds recovery
#1 Front Scull
#3 Scull beneath your shoulders
#5 Side Scull, Left
#7 Side Scull, Right
Even ones F/C
–––
8x50m with 10 seconds recovery
Odds with a band, evens as F/C
–––
8x50m as 25m Heads up Waterpolo Drill, 25m as F/C
–––
8x50m with 10 seconds recovery, all with paddles.
–––
8x50m as Deep-water starts. Go hard for 5 strokes and easy for the rest of the interval. Focus on timing. 10 seconds recovery
–––
200m steady swimming, sighting every 5 lengths.
---------------
Cool Down:
300m mixed stroke cool down.

Sample Day 11
1:00:00
4000m
ENDURANCE SWIM

The purpose of this set is to build aerobic endurance and promote good technique while swimming. Throughout this session aim to hold good 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 back and breast stroke to help open your muscles and use them in different way to front crawl. --------------- Warm Up: 300m F/C – Easy 100m Back Stroke 100m Breast Stroke 100m Kick with fins 200m 6-3-6, with fins 4x50m as 10 strokes hard, 10 strokes easy. --------------- Main Set: All as CSS/100m+5 seconds with a CSS/25m as recovery unless specified otherwise - 500m 6x50m as CSS/100 -3 seconds (@55 seconds) 600m 6x50m as CSS/100 -3 seconds (@55 seconds) 400m --------------- Cool Down: 300m Mixed Stroke Upper body stretching

Sample Day 16
1:00:00
3500m
30TSS
SWIM TECHNIQUE

The purpose of this session is to improve technique. It is also a bit easier so allows you a respite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins (You can purchase some on our online store). If you need any assistance with any drills, then please visit our swimming drill playlist on You Tube (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.
It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions.
---------------
Warm Up:
1000m Own choice
---------------
Main Set:
4x50m F/C, as 25m Hard, 25m Easy with good form
-
10x200m
#1 (With fins) 25m 6/1/6, 25m F/C
#2 Pull, breathing 3/5/7/3...
#3 (With fins) 25m Broken Arrow, 25m F/C
#4 Paddles - Really finish your stroke
#5 F/C aim to be smooth
---------------
Cool Down:
300m mixed stroke cool down.

Sample Day 18
1:00:00
4000m
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 breast stroke and back stroke to open up your chest and arm muscles in either the warm up or the cool down. Enjoy...! --------------- Warm Up: 300m F/C 300m Mixed stroke, alternating Back stroke and Breast stroke 2x200m (20seconds recovery) as 50m Fast and fluid, 100m cruising, 50m finishing fast. --------------- Main Set: 12x100m @CSS/100m (CSS/25m recovery) 3x200m @CSS/100m (CSS/25m recovery) 3x300m @CSS/100m (CSS/25m recovery) --------------- Cool Down: 300m Mixed Stroke Cool Down

Sample Day 23
1:00:00
3500m
30TSS
SWIM TECHNIQUE

The purpose of this session is to improve technique. It is also a bit easier so allows you a respite from the usual type of conditioning sessions. Here we suggest some swimming drills to use to improve your stroke mechanics. Most of these should be performed with swimming fins (You can purchase some on our online store). If you need any assistance with any drills, then please visit our swimming drill playlist on You Tube (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.
It is really important to get the drills correct, so take your time to be deliberate about the drills. Enjoy these more technical sessions.
---------------
Warm Up:
1000m Own choice
---------------
Main Set:
4x50m as:
Odds–Side Kick
Even – F/C
–––
All with 10 seconds recovery:
16x50m, Backstroke with every 4th one F/C

12x50m, Breaststroke with Every 3rd one F/C

8x50m, Alternating Fly (or Fly Drill), F/C

4x50m F/C
Focus on reaching into the catch with the F/C.
---------------
Cool Down:
300m mixed stroke cool down.