12-week Triathlon Base Program--novice swimmer focus

Average Weekly Training Hours 08:19
Training Load By Week
Average Weekly Training Hours 08:19
Training Load By Week

This base plan is designed for the novice triathlete who wants to focus on improving swim technique and endurance, while maintaining a solid bike and run base. To begin this plan, you should be able to swim 20-30 minutes, cycle 90 minutes and run 45 minutes.There are 3-4 swim, 2-3 bike and 2-3 run workouts scheduled each week. There are also strength and core workouts scheduled and at least one complete day off from training each week. The first week’s total training volume is 6 hours & 45 minutes and the plan slowly builds to the maximum volume of 11 hours & 20 minutes in week eleven.

The plan follows a 3-weeks “on,” 1-week “off” pattern of work weeks & rest week. Following the first rest week (#4), second rest week (#8) and during week #12 there are time trial effort workouts scheduled to evaluate your fitness levels and with the data, you can set your heart rate zones, power zones and swim pace. If you do not train with a heart rate monitor and or power meter, you can still follow the plan using “Rate of Perceived Exertion” chart (see below for a link).

Supporting documents:
RPE Chart: http://www.coachbuxton.com/Rating_of_PE.pdf
Swim drills: http://www.coachbuxton.com/Drills-FreestyleSwim.pdf

Sample Day 1
0:20:00
Short Int.

Swim 4 x 25 (15" RI)
Rest 60 seconds
Kick with board 4 x 25 (15" RI)
Rest 60 seconds
Pull 4 x 25 (15" RI)
Rest 60 seconds
Kick with board & fins 4 x 25 (15" RI)
Drill (catch-up) 4 x 25 (15" RI)
Rest 60 seconds
Kick with board 4 x 25 (15" RI)
Rest 60 seconds
Pull done as front scull, pull, mid scull, pull 4 x 25 (15" RI)
Rest 60 seconds
Swim 4 x 25 (15" RI)
Total yards: 800

Sample Day 1
0:30:00
Strength One

1) Bench Press 12-15 reps
2) Step-ups 10-15 each leg
3) Lat Pull-down 12-15 reps
4) Squats 15-20
5) High-pulls 12-15 reps
6) Calf Raises 10 each leg
7) Seated Row 12-15 reps
Complete the listed exercises in order, moving from one to the next. Complete 2 sets-the movement is slow and controlled--when you reach the max reps while holding good form, increase the wt. 2 to 5 pounds. Lower body exercises are all BODY WT. Begin with light weight for the first couple of sessions--focus on good form and smooth fluid movements. Finish the workout with the core series below.
Front Plank- hold for 30-60"
Side Planks- hold for 30-60"
Bird dogs-10 to 15 each side
Tricep push-ups- 10-15
Single leg bridge- 10-15 each leg

Sample Day 2
0:20:00
Short Int.

Swim 4 x 25 (15" RI)
Rest 60 seconds
Kick with board 4 x 25 (15" RI)
Rest 60 seconds
Pull 4 x 25 (15" RI)
Rest 60 seconds
Kick with board & fins 4 x 25 (15" RI)
Drill (catch-up) 4 x 25 (15" RI)
Rest 60 seconds
Kick with board 4 x 25 (15" RI)
Rest 60 seconds
Pull done as front scull, pull, mid scull, pull 4 x 25 (15" RI)
Rest 60 seconds
Swim 4 x 25 (15" RI)
100 easy pull.
Total yards: 900

Sample Day 2
0:30:00
ILT

One-Legged Drills:
Warm-up for 10-15 minutes of easy spinning
30 seconds right leg, 30 seconds left leg, 30 seconds both legs focusing on proper form at a comfortable cadence (Aim to build the interval to one-minute as your form and fitness improves).
Repeat 3 times through.
5 minutes of easy spinning and repeat the sequence.
Cool-down for 10-15 minutes of easy spinning.
Total Time: Approximately 44 minutes

Sample Day 3
0:45:00
Rolling Ride

Ride a rolling course at power zone 3 on the climbs. Otherwise, heart rate 1-2 zones. Mostly in saddle on hills to build & maintain hip strength.

Sample Day 3
0:15:00
Transition run

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).

Sample Day 4
0:30:00
Form

100 easy swim, 50 easy kick with board, 50 easy pull.
8 x 50 swim done as 25 drill, 25 swim (20"RI). Drills are #1-4 catch-up & #5-8 fist.
100 kick with board & fins done as 25 free, 25 fly, 25 free, 25 back.
100 easy swim & 100 easy pull.
Total: 900

Karen Buxton
|
Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com