Swimming - Intermediate Freestyle Plateau Buster by Scott Proscia BS ATC M.Ed/Anthony Ross CSCS ATC

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:12

CertsOverview: This plan is designed for the triathlete with some swimming experience but seems to be stuck at that same speed. This swim plateau buster will have you swimming faster than ever before in just 4 weeks!
href="http://www.TheTrainingPlanSource.com">www.TheTrainingPlanSource.com 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


Logos


Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
0:45:00
1423m
CSS Test

200 swim
100 kick
200 pull
2 x 50 build by 25 to race pace
200 Meter Time Trial push off start
100 easy stroke with big rest
400 meter time trial
200 easy cooldown

Sample Day 2
1:00:00
2286m
2500 yard technique + 6 x100

Swim 200 Pull 300 Pull Buoy w band 6 x 100 on 15 sec kick on side 4 x 50 1 arm 4 x 50 Pull 200 6 x 100 build to hard on 10 sec Cooldown 200

Sample Day 4
0:45:00
1737m
1500 Yard/Meter Time Trial

Main Set: 1500 Meter/Yard Time Trial

Sample Day 6
1:00:00
2743m
3000- 200's of all kinds

3000- 200's of all kinds

Sample Day 8
1:15:00
3292m
3600- 500's and Pull

500's and Pull. Use paddles for only one 500 you choose.

Sample Day 25
0:45:00
1423m
CSS Test

200 swim
100 kick
200 pull
2 x 50 build by 25 to race pace
200 Meter Time Trial push off start
100 easy stroke with big rest
400 meter time trial
200 easy cooldown

Sample Day 28
0:45:00
1737m
1500 Yard/Meter Time Trial

Main Set: 1500 Meter/Yard Time Trial

The Training Plan Source Powered By IREP Athletics
|
The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.