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BASE Swim Training Set #1 (1 month)


Lauren Updyke

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4 Weeks

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Plan Description

This training plan is a month's worth of swim sets that are perfect for the competitive triathlete. Swim set distances range from 2000 - 4000 m/yrds and are set up with a frequency of 3 per week. One swim is endurance focused, one is strength focused, and one is speed focused. You can implement this month of training at any time throughout the year. The plan also includes a 200 time trial in the first and last week of the plan so you can monitor your improvement.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
8,401m 3,658m
Workouts Per Week Weekly Average Longest Workout
8,401m 3,658m

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Lauren Vallee Updyke

Base Tri Fitness

We do one thing at BASE. Focus on our athletes and their success. We don't believe in gimmicks, fads, or any other hocus pocus. We rely on science. Utilizing our unique testing protocol we set training parameters that meet the needs of our athletes. No two athlete plans are the same - just as no two athletes are the same. For more information visit and get ready to Build the BASE.

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