3 Sessions/Wk – Middle Distance Swim Plan for Athletes with a CSS/100m of 2:00 or more (Build)

Average Weekly Training Hours 03:00
Training Load By Week
Average Weekly Training Hours 03:00
Training Load By Week

CSS/100m = 2:00 or more.
Number of swim sessions per week available = 3.

This is a Middle Distance Triathlon swim training plan for the Build phase, lasting 12 weeks. This plan is designed for athletes with a CSS/100m result of 2:00 or more who are able to train in this discipline 3 times per week. Duration of the sessions are no more than 1 hour and the maximum volume per week is 3 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
1800m
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:
400m Own choice
---------------
Main Set:
6x50m with 15 seconds recovery.
Increasing the stroke rate by 2 SPM every length for the first 5, and reducing back down to the base level for the final 5.
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6x50m, 15 seconds recovery, with pull buoy
6x50m, 15 seconds recovery with pull buoy and paddles
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6x50m, 15 seconds recovery, as 25m of water polo drill, 25m easy swimming
–––
100m Straight swimming focussing on rhythm, looking to develop more ‘umph’ during the extension. Use your entire body to make the stroke rather than just your arms.
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Cool Down:
100m mixed stroke cool down.

Sample Day 4
1:00:00
2000m
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: 100m F/C 100m Mixed Stroke alternating Backstroke and Breaststroke 4x50m (10seconds recovery) 10 fast strokes, 10 easy strokes focussing on breathing out under the water. --------------- Main Set: 3x100m @CSS/100m (CSS/25m recovery) 2x200m @CSS/100m (CSS/25m recovery) 2x400m @CSS/100m (CSS/25m recovery) --------------- Cool Down: 100m Mixed Stroke Cool Down

Sample Day 6
1:00:00
2000m
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: 10 Sink downs (Drill) 100m F/C – Easy 50m Back Stroke 50m Breast Stroke - 2x: - 100m as 50m Side Kick, 50m F/C, with fins --------------- Main Set: All as CSS/100m+5 seconds with a CSS/25m as recovery. - 5x - 250m 50m at CSS/100m-3 (@1:45 mins) --------------- Cool Down: 100m Mixed Stroke Upper body stretching

Sample Day 9
1:00:00
1800m
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:
400m 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
–––
4x50m with 10 seconds recovery
Odds with a pull buoy, evens as F/C
–––
4x50m as 25m Heads up Waterpolo Drill, 25m as F/C
–––
4x50m with 10 seconds recovery, all with paddles.
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4x50m as Deep-water starts. Go hard for 5 strokes and easy for the rest of the interval. Focus on timing. 10 seconds recovery
–––
100m steady swimming, sighting every 5 lengths.
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Cool Down:
100m mixed stroke cool down.

Sample Day 11
1:00:00
2000m
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: 100m F/C 100m Mixed Stroke alternating Backstroke and Breaststroke 4x50m (10seconds recovery) 10 fast strokes, 10 easy strokes focussing on breathing out under the water. --------------- Main Set: 3x100m @CSS/100m (CSS/25m recovery) 500m @CSS/100m (CSS/50m recovery) 2x300m @CSS/100m (CSS/25m recovery) 100m @CSS/100m --------------- Cool Down: 100m Mixed Stroke Cool Down

Sample Day 13
1:00:00
2000m
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: 10 Sink downs (Drill) 100m F/C – Easy 50m Backstroke 50m Breaststroke - 2x: - 100m as 50m Side Kick, 50m F/C, with fins --------------- Main Set: All as CSS/100m+5 seconds with a CSS/25m as recovery. - 3x: - 150m 50m at CSS/100m-3 seconds (@1:45 mins) - 3x: 250m 50m at CSS/100m-3 seconds (@1:45 mins) --------------- Cool Down: 100m Mixed Stroke Upper body stretching

Sample Day 16
1:00:00
1800m
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:
400m Own choice
---------------
Main Set:
6x50m F/C, as 25m Hard, 25m Easy with good form
-
10x100m
#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
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Cool Down:
100m mixed stroke cool down.