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Winter Maintenance - 8 Weeks SWIM FOCUS Training Plan
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- Week 1Expand
- Time: 40m
- WU: 10'
- MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
- CD: 10'
- Time: 45m
- Distance: 2200.00 yards
- WU: 200 easy free, 50 easy kickboard.
- MS: 8 x 200 free at T pace + 5 per 100 (last 200 is cool down though). Alternate 50 hard kick between each 200, one on back, next on front, and so on.
- CD: End on last 200 of set using easy, slow stroke for cool down.
- Time: 50m
- Time: 40m
- WU: Warm-up up for at least 10' before the first stride.
- MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat.
- CD: Cool-down with at least 5' easy jog (Zone 1).
- Time: 45m
- Distance: 2000.00 yards
- WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
- MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
- CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
- Time: 35m
- WU: 5'
- MS:
- 4x30" sprint - with 1' recovery in between efforts
- 4x1' sprints - standing 2' recovery
- 4x30" sprint again with 1' recovery.
- CD: 5'
- Time: 50m
- Distance: 2400.00 yards
- WU: 300 swim/100 drill for warm up.
- MS: 300 swim w/ pull buoy - then 100 drill - repeat as many times as you can in 45 minutes. Swim effort on the 300s is steady - not hard, not easy. NO STOPPING.
- CD: 100
- Time: 1h 00m
- Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy-to-low medium effort except for middle section where you do 4 x (2' slightly over LT/5K pace, 2' very easy).
- Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently. This run can be from 60-90' long depending on fitness level.
- Time: 1h 00m
- Distance: 2500.00 yards
- Long easy swim. Add drills to wu.
- WU: 400 swim
- MS: 400 pull, 400 w/paddles. 300 swim, 300 pull, 300 w/paddles. 6x50 Fast on 60".
- CD: 100.
- Time: 50m
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- Time: 30m
- OPTIONAL RUN:
- 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 30'-90' long depending on fitness level.
- Time: 45m
- Distance: 2000.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 10x100 @T-pace +3". Your rest is 15".
- CD: 300 easy.
- Time: 20m
- Week 2Expand
- Time: 30m
- WU: 10'
- MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM.
- CD: 10'
- Time: 1h 10m
- Distance: 3150.00 yards
- WU: 400
- MS: 6x50 builds (each one gets faster) on 30" rest.
- Then 4x(4x100)
- - #1 RI = 20".
- - #2 RI = 15".
- - #3 RI = 10".
- - #4 RI = 5".
- Swim 200 ez.
- Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is a sprint. On the evens, the last 50 is sprint.
- CD: 200
- Time: 35m
- WU: 10'
- MS: 4x2' sprint, with 2' recovery.
- CD: 5'
- Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Time: 35m
- WU: 5'
- MS: 10x30" standing sprints, with 2' recovery.
- CD: 5'
- Time: 1h 00m
- Distance: 2500.00 yards
- WU: 300 swim/100 drill
- MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
- CD: 100 easy
- Time: 1h 00m
- Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy).
- Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently. This run can be from 60-90' long depending on fitness level.
- Time: 1h 00m
- Distance: 2900.00 yards
- WU: 600 (200 free, 200 kick, 200 pull).
- MS: 12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300.
- Next is 6x50 kick on 15" rest.
- Then swim 2x300 on 30" rest. #1 is pace, #2 is as fast as you can.
- CD: 200
- Time: 1h 05m
- Distance: 3200.00 yards
- WU: 300 & then 3x100 choice (free or non free).
- MS: 4x200 pull with 30" rest
- 8x100 with 15" rest
- 200 kick.
- 6x100 on 10" rest
- CD: 200
- Time: 50m
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- Time: 30m
- OPTIONAL RUN:
- 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 30'-90' long depending on fitness level.
- Time: 45m
- Distance: 2200.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 20m
Day 1 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
ILT = Isolated Leg Training: lets us isolate one leg at a time to find the skip in your pedal stroke. As we get more efficient the skips get less common and the pedal stroke gets smoother and the cyclist is able to apply more force to the pedal stroke
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 2 | Print Day |
Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.
Day 3 | Print Day |
Pull Buoy
A swim aid that you put between your legs to help you maintain a neutral body position while concentrating on your pull rather than trying to remember everything at once.
Day 4 | Print Day |
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 5 | Print Day |
Pull - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 6 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100
Kenyan and Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 7 | Print Day |
Day 8 | Print Day |
Day 9 | Print Day |
Day 10 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100
Day 11 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 12 | Print Day |
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Pull - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 13 | Print Day |
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 14 | Print Day |
Wk #1 | Monday 40m 45m 2200 Yd 50m | Tuesday 40m 45m 2000 Yd | Wednesday 35m 50m 2400 Yd | Thursday 1h 00m | Friday 1h 00m 2500 Yd 50m | Saturday 1h 00m 30m 45m 2000 Yd 20m | Sunday | Week Total 4h 05m 11100 Yd 2h 15m 2h 10m 2h 00m |
Wk #2 | Monday 30m 1h 10m 3150 Yd | Tuesday 35m 50m | Wednesday 35m 1h 00m 2500 Yd | Thursday 1h 00m 1h 00m 2900 Yd | Friday 1h 05m 3200 Yd 50m | Saturday 1h 00m 30m 45m 2200 Yd 20m | Sunday | Week Total 5h 00m 13950 Yd 2h 05m 2h 05m 2h 00m |
2 Week totals
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Print Winter Maintenance Triathlon Training Program - 8 Weeks SWIM FOCUS
Requirements
This program is appropriate for a second year or greater Sprint, Olympic or 1/2 IM athlete who is looking to improve their swim performance. The athlete must be able to swim at least 2,500 yds. in one session, and should be able to do so at a pace of better than 2:15 per 100.
Plan Schedule
The program starts out with around 11,000 yards of swimming in the first week and progresses to around 18,000 seven weeks later.
This program includes run and bike workouts as well, although these are not the focus of this program. The bike and run workouts are primarily to maintain current fitness (2-3x per week), while the swim workouts take PRIORITY.
The total volume per week ranges from 8 hours per week to about 11 hours if all the ‘optional’ workouts are completed and even up to around 13-15 hours if you do the longer distances on the bike and run when given a choice. There are also several workouts having a time-range so that you can better customize it to your particular distance.
*NOTE, 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 or 7-11 hours per week depending on your experience and time constraints.
Weight Training
This time, there are no detailed strength training programs. This is because your strength program can vary depending on what part of the off-season you are doing the program in. Instead, we note the days that are optimal for strength training and provide a link to this page allowing you to come up with your own specific plan depending on where you are in the season.
This training plan has 2 days per week of strength training denoted.
Core Strength
Core strength is a part of these programs and is usually 3-4 times per week. There will be links in your training program to the core exercises.
Heart-Rate training
This plan uses heart-rate training zones for intensity specific training, see See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones.
Author
mikericci
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