Contains 36 individual workouts.
This plan starts with minimal yardage and grows in volume over the 12 week period at about 12,000 yards a week by week 11. Upon completion, it will allow you to handle the volume for group swimming (like a Masters Program).
These swim plans contain drill work, specific yardage, and rest based intervals. These are moderate volume workouts and would not be considered advanced.
The focus is on distance per stroke, stroke rate and mindful swimming.
At all times the triathlete should be thinking about efficient movement through the water. The goal of the swim is to be able to run fast off the bike. Successful athletes know that while you cannot win the triathlon on the swim, you can definitely lose it. That applies to age group podiums and Kona slots as well.
Scott James is a USAT Certified Coach.
He has been triathlon coaching since 2002 and is the University of Oregon Tri Club Coach. He has finished multiple Ironmans. He qualified for and finished the Ultraman World Championships in 2013. He is a three time Ultraman finisher.
His athletes have tallied overall wins, age group podiums and qualified for the Ironman World Championships and the Boston Marathon.
Week #1
Weekly Total:
Swimming 4100 yards/meters
Swim #1 1500
300 swim
8 x 50 rest:10
odds: skate with switch/free
evens: kick/free
8 x 75 rest :15
odds: kick/finger tip drag/free
evens: backstroke flag drill/kick/backstroke
4 x 100 swim, 4th 25 fist swimming
Swim #2 2100
500 swim with 4th 25 backstroke
6 x 100 rest :15 as
odds: 50k/25 hand rotation backstroke drill/25 backstroke
evens: all free, with 2nd 25 modern catch up
500 swim, 4th 25 backstroke
5 x 100 free all stroke counting, use the same stroke count per 25
Swim #3 1500
500 swim, 4th 25 fist swimming
10 x 50 rest :10
odds: all streamline kick on back
evens: Free, focus on streamline past flags off of each wall
5 x 100 free all stroke counting, use the same stroke count per 25
This plan starts with minimal yardage and grows in volume over the 12 week period at about 12,000 yards a week by week 11. Upon completion, it will allow you to handle the volume for group swimming (like a Masters Program).
These swim plans contain drill work, specific yardage, and rest based intervals. These are moderate volume workouts and would not be considered advanced.
The focus is on distance per stroke, stroke rate and mindful swimming.
At all times the triathlete should be thinking about efficient movement through the water. The goal of the swim is to be able to run fast off the bike. Successful athletes know that while you cannot win the triathlon on the swim, you can definitely lose it. That applies to age group podiums and Kona slots as well.
Scott James is a USAT Certified Coach.
He has been triathlon coaching since 2002 and is the University of Oregon Tri Club Coach. He has finished multiple Ironmans. He qualified for and finished the Ultraman World Championships in 2013. He is a three time Ultraman finisher.
His athletes have tallied overall wins, age group podiums and qualified for the Ironman World Championships and the Boston Marathon.
Week #1
Weekly Total:
Swimming 4100 yards/meters
Swim #1 1500
300 swim
8 x 50 rest:10
odds: skate with switch/free
evens: kick/free
8 x 75 rest :15
odds: kick/finger tip drag/free
evens: backstroke flag drill/kick/backstroke
4 x 100 swim, 4th 25 fist swimming
Swim #2 2100
500 swim with 4th 25 backstroke
6 x 100 rest :15 as
odds: 50k/25 hand rotation backstroke drill/25 backstroke
evens: all free, with 2nd 25 modern catch up
500 swim, 4th 25 backstroke
5 x 100 free all stroke counting, use the same stroke count per 25
Swim #3 1500
500 swim, 4th 25 fist swimming
10 x 50 rest :10
odds: all streamline kick on back
evens: Free, focus on streamline past flags off of each wall
5 x 100 free all stroke counting, use the same stroke count per 25
