D3 Swim Focus for Triathletes, Beg.-Int., 5,000-10,000 yds/wk, 3-5 days/wk

Average Weekly Training Hours 09:47
Training Load By Week
Average Weekly Training Hours 09:47
Training Load By Week

Swim Focus for Triathletes, 5,000-10,000 yards/week

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Length: 8 Weeks
Time: 146 hours

his program is appropriate for a second year or greater athlete who is looking to improve their swim. The athlete must be able to swim at least 1,500 yds. in one session, and should be able to do so at a pace of better than 2:45 per 100. The program starts out with around 5,000 yards of swimming in the first week and progresses to around 10,000 seven weeks later. This program includes run and bike workouts as well, although these are not the focus of this program. The run and bike workouts are primarily to maintain current fitness. The total volume per week ranges from 8:30 hour to 10:00 hours per week if all the ‘optional’ workouts are completed. If this plan seems to be a bit much, you may be interested in the Winter Maintenance Plans that are 4-7 hours per week. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!

Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.


Sample Day 2

Easy swim. 500 wu, 500 pull w/paddles. 10x50 on 20" rest. Swim easy and focus on form.

Sample Day 2

50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1-6.

Sample Day 3
Big Gear

5' wu. 5' cd. 10x1' sprints - start standing and then sit, with 2' recovery.

Sample Day 3

Easy 1k straight swim.

Sample Day 4

Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run can be from 45'-90' long depending on your fitness level.

Sample Day 4
2016 Strength Program - Off-Season

After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 1. Deadlifts  2. Lat Pull Down 3. Pushups on Ball or feet on ball 4. 1 leg squat (Bulgarian Lunge) 2nd Main Set: 1. Dumbell Press 2. Cable Cross 3. W's 4. Doubles (take triple threat down to double threat, skip 1st exercise: 1st exercise: Feet on the big ball. Push up, aligning shoulder, hips, and knees. 8 reps. Then 2nd exerise is same, position, rolling ball out and back to you, keeping both feet on the ball) http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase Advanced exercises for main set would include: Dead lifts, squats, Walking lunges with weights. 1st Phase: Build from 3 sets of 12 to 3 sets of 20. 2nd Phase: Build from 3 sets of 20, back to 3 sets of 12, while adding weight. 3rd Phase: Drop reps to 3-6 on 1st main set exercises, building strength. 2nd main set can stay at 12 reps, adding weight where you can. 4th Phase: See in-season Weight Training program.

Sample Day 5
Trainer: Pedaling Efficiency

WU: 10' - CD: 10'. These are with your shoes clipped in, and the idea is to focus on one leg at a time. 90” right leg, then 90" left leg. Next is: 45” right, 45" left, vice versa 2x. Next: 30” left, 30" right increase cadence each 5’’ to maximum. Next: 20” right, 20” left for 2’. 15” right, 15 “left for 1’, 10” right, 10” left, for 40”, 5”right, 5” left for 20”. 3–4 x 1’ at max cadence, RI 1’. 3–4 x 15” at max cadence to spinout, RI 45”

Michael Ricci

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.