8 week off-season swim block for triathletes - intermediate to advanced

Average Weekly Training Hours 00:04
Training Load By Week
Average Weekly Training Hours 00:04
Training Load By Week

Creator: Maria Simone, No Limits Endurance Coaching
Length: 8 weeks
Weekly Volume: Starts at 8700 yards and builds to 13000 yards
Ability level: Intermediate to advanced, 70.3 or 140.6 athletes

This is an off-season swim block program, that features 3-5 swims per week. It is designed for triathletes who are able to swim at least 2500 yards, and who are planning on a 70.3 or 140.6 race in the coming season. Workouts focus on skills, speed, endurance and strength.

Note: this plan features swims only. But, can be combined with maintenance level bikes and runs.

You will need the following equipment: 1) Pull buoy, 2) Kick Board, 3) Paddles

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Sample Day 1
1737m
Swim assessment - 3 x 300

200 easy, 10s rest
2 x 150 done as: 50 swim, 50 kick, 50 swim, 10s rest
2 x 150 done as: 50 easy, 50 steady, 50 mod-hard, 15s rest
--
MAIN
3 x 300 time trial, 30s rest
- hit lap button for each set so we can get the split time for each 300.
- Figure out the average 100 split pace for each set. this is your new t-pace.
---
Go as fast as you can, swimming at an even intensity throughout. Try not to start off too hard and fade. Stay consistent. Stay strong!
--
200 easy. You can alternate free/back by 50 if you like.

Sample Day 3
1646m
(1800) Body Position

WARM UP 200 easy done as: 50 swim, 50 kickboard, 50 swim, 50 kickboard --- DRILLS Note: All drills are described in exercises & intervals tab. Click the tab to see the drill's description. - Front balance: 4 x 50, 15 seconds rest between each set - Side balance: 8 x 25, alternating right and left, 5 seconds rest - Front balance: 2 x 50, 15 seconds rest - Side balance: 4 x 25, alternating right and left, 5 seconds rest --- MAIN SET 2 x 500, steady, with 15 sec rest

Sample Day 5
1966m
(2150) VO2 intervals

VO2 intervals are high intensity intervals that will work your anaerobic system. In other words, you will be working at or near maximal effort for each of the interval sessions. These are designed primarily to increase speed at all effort levels. Warm up: 200 easy on 10 sec rest 2 x 100 (50 catch up drill, 50 fist drill) on 15 sec rest 2 x 100 (25 easy, 50 steady, 25 hard, 25 easy) with 15 sec rest 200 easy on 15 sec rest Main set 5 x 100 max effort, with 2:00 rest 5 x 50 max effort with 1:30 rest 4 x 100 kick, descend each to max effort in final 25 m, 15 sec rest Cool down: 200 easy

Sample Day 7
2377m
Fun with 500s (KC Special)

200 easy warm, 10s rest
4 x 50 kick descend, 15s rest
----
MAIN
3 x broken 500 @t-pace, done as:
-2 x 100 rest :10
-3 x 50 rest :05
-2 x 75 rest :10
Rest 1:00 extra between 500 rounds
500 free mod-hard
Cool Down - 200

Sample Day 9
1829m
(2000) Alternate drill/free

WARM UP 200 free, 15 sec rest -- MAIN 8 x 100, alternate drill (choose from list in exercises & intervals tab, but vary them up) and freestyle, steady effort, 15 sec rest - 4 x 50 kickboard, 15 sec rest. Work on balance by holding the board out. - 6 x 100, alternate drill and freestyle, steady effort, 15 sec rest -- COOL DOWN 200 easy, free

Sample Day 11
1920m
(2100) Pull, paddle 500

2 x 100 easy, 15s rest, warm up
4 x 50 paddles, steady, 10s rest
4 x 100 pull buoy, steady to mod-hard, 15s rest
500 build from steady to mod-hard, 60s rest
4 x 100 paddles, steady, 15s rest
4 x 50 pull buoy, steady, 10s rest
200 easy, cool

Sample Day 12
2286m
T-pace minus 3 sec pyramid

WARM
300 easy, 10s rest
4x50 catch up drill, 10s rest
4 x 50 build to hard, 15s rest
---
MAIN
8 x 50, @ t-pace -3 seconds, 20s rest (so subtract 3 seconds from your t-pace)
4 x 100, @ t-pace -3 seconds, 20s rest
2 x 200, @ t-pace -3 seconds, 20s rest
4 x 100 kick, 15s rest
---
COOL
200 easy

Maria Simone
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No Limits Endurance Coaching

You dream big. So do we. Our mission is to empower our athletes to dream big, to push the limits of their bodies, and to experience the extraordinary.

We coach athletes of all levels for:

  • Triathlon & running (including ultra)
  • Form
  • Strength
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  • Time management

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