This 6-week swim-specific training plan is designed for age-group triathletes and masters swimmers looking to rebuild and improve swim speed, efficiency, and confidence over the winter.
✅ Best for: Intermediate and competitive athletes
✅ Swim frequency: 3–5 sessions per week
✅ Strength sessions: 2x per week (functional dryland focused on posture, core, shoulders)
✅ Time commitment: ~3–5 hours/week
✅ Ideal for: Off-season or early base period
The plan combines drill-based technical sessions, aerobic base work, and threshold/race pace sets to progressively sharpen your swim form and endurance. Optional swims and dryland sessions are included for those with more training time.
**Required Gear:**
- Fins
- Pull buoy
- Snorkel (optional)
- Resistance bands (for dryland)
- Kickboard
- Watch or pace clock
There is no direct coach communication with this plan. However, all sessions include detailed notes, pacing guidance (% of threshold pace), and technique cues to help you execute each session effectively.
I coach triathletes and endurance athletes from first-timers to experienced racers chasing PRs. My coaching blends personalized planning, training data, recovery, nutrition, and race-day strategy to help athletes train smarter, stay consistent, and perform with confidence in real life.