Busy Triathlete Winter Swim Base Training Plan (INTERMEDIATE 12 Week Plan)

Tuesday Training Plan: Busy Triathlete Winter Swim Base Training Plan (INTERMEDIATE 12 Week Plan)

Winter is the perfect time to build your swim base 🧱—without overloading your schedule or burning out. Whether you’re aiming for a Half Ironman or just want to sharpen your swim endurance, this 12-week swim-focused plan is crafted for busy triathletes who still want time for 🏃‍♀️🏃‍♂️ runs, 🚴‍♀️🚴‍♂️ rides, work, family, and a bit of downtime too.

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Saturday Swim Session: Tour de Cure Session 3

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing your fitness by completing reps at a fast pace that you can sustain. This session will benefit triathletes of all distances, as well as other open-water swimmers.

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Saturday Swim Session: Swim Speed Improver – Session 08

This session sees a focus on sustaining your top end intensity over sets of 100m and 50m to develop your maximum aerobic capacity. This workout is of benefit to all swimmers (including triathletes and open water swimmers – especially short course triathletes).

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Tuesday Training Plan: Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 24 week Plan)

🏋️‍♀️🏋️‍♂️ Build Swim Strength with Coach Ray’s 24-Week Strength Training Plan! 🏊‍♀️🏊‍♂️

Looking to boost your swimming performance? 🐬 This 24-week gym-based strength plan is tailored for beginner and intermediate swimmers who want to level up their strength and power in the water. 💪

View More Tuesday Training Plan: Swimming Strength Training Plan (BEGINNER/INTERMEDIATE 24 week Plan)

Saturday Swim Session: Swim Speed Improver – Session 03

The ability to sustain a solid effort for a reasonably duration with shortish reps will build your threshold swimming ability. This workout is of benefit all swimmers (including triathletes and open water swimmers – especially short course triathletes).

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Saturday Swim Session: Swim Speed Improver – Session 02

The ability to repeated high intensity efforts will develop your VO2 max. This workout is of benefit al swimmers (including triathletes and open water swimmers – especially short course triathletes).

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Saturday Swim Session: Swim Speed Improver – Session 01

The ability to sustain repeated efforts with short rest periods will develop your threshold swimming ability. Although not pure speed this is a building block that will help you be a faster swimmer later in the season. This workout is of benefit early in a build up for swimmers trying to optimise their pure speed, as well as for triathletes and open water swimmers later in their build up as it enhances their threshold pace.

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Swim Sessions for Triathletes

Saturday Swim Session: Triathlon Plus Beginners Session 3

The ability to swim at and maintain your threshold pace is a critical component of fitness for triathletes and long-distance open water swimmers. This is a great session for triathletes and open water swimmers to do to build their steady state speed.

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Tri Swim Coach

Saturday Swim Session – Swim Fitness Builder Week 1

Returning to the pool after a period of time off can be daunting, regardless of why you haven’t been swimming. Maybe you’ve been pregnant and have a young child, maybe you’ve been injured and haven’t been able to swim, or maybe your life has got in the way and you haven’t prioritised swimming for a wee while.

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Tri Swim Coach

Saturday Swim Session: Steve Tarpinian’s Sprint Tri Main Set 2

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing the intensity as you work through the workout, but maintaining the Rest Interval (RI). The session gets tougher, as you work through it. This session will benefit triathletes of all distances, as well as other open-water swimmers.

View More Saturday Swim Session: Steve Tarpinian’s Sprint Tri Main Set 2