12 weeks to an Iron-Distance swim PB 25/50m

Training Load By Week
Training Load By Week

Have you got 12 weeks left prior to an Iron-Distance Race and you need to sort your swim out? Here is my periodised swim programme to get you swimming an Iron-Distance PB ready for which ever race you are preparing for.

The first three weeks focus on building a base and enhancing your technique. The next three weeks continue to build your base with longer sets. Then we start adding a touch of speed without losing your aerobic conditioning. Then over the final three weeks we taper off, but maintain the intensity to you don't lose any race speed.

Sample Day 1
3000m
QKSwimC225 Session 01

1000m Warm Up; 12x 50m (25m Drill/25m Swim); 8x 25m Pick Up 10sec RI; 400m Time Trial (TT); 10min rest including easy swimming of at least 200m; 200m TT 400m Cool Down; E-mail your times (for both 400m and 200m) through to your coach. The difference between them halved (to convert to 100m time) will calculate your T-Time. You will utilise this in future workouts.

Sample Day 2
3000m
QKSwimC225 Session 02

600m Warm Up; 12x 50m (25m Drill/25m Swim); 8x 25m IM 20sec RI; 12x 25m F/S on 10sec RI; 12x 50m (25m Drill/25m Swim); 8x 25m IM 20sec RI; 12x 25m F/S on 10sec RI; 200m Cool Down; IM = Individual Medley order (Fly, Bk, Br, F/S)

Sample Day 4
3400m
QKSwimC225 Session 03

600m WU; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 200m CD

Sample Day 8
3000m
QKSwimC225 Session 04

400m Warm Up; 12x 50m (25m Drill/25m Swim); 200m Easy swim focusing on Tech; 12x 50m (25m Drill/25m Swim); 200m Easy swim focusing on Tech; 12x 50m (25m Drill/25m Swim); 200m Easy swim focusing on Tech; 200m Cool Down;

Sample Day 9
3200m
QKSwimC225 Session 05

600m Warm Up; 12x 50m (25m Drill/25m Swim); 12x 100m 20sec RI; 12x 50m on 1/2 T-Time + 10sec; 200m Cool Down;

Sample Day 11
3200m
QKSwimC225 Session 06

1000m Warm Up; 16x 50m Drill; 200m Easy swim focusing on Tech; 16x 50m Drill; 200m Easy swim focusing on Tech; 200m Cool Down;

Sample Day 15
3400m
QKSwimC225 Session 03

600m WU; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 8x 50m Swim Golf 10sec RI; 8x 25m Drill; 8x 50m (25m Drill/25m Swim); 200m CD

Ray Boardman
|
QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.