8 Week Sprint and Olympic Triathlon Swim Program-Intermediate to Advanced
8 Week Sprint and Olympic Triathlon Swim Program-Intermediate to Advanced
This training plan is an 8 week swim training plan that is geared towards intermediate and advanced triathletes who are preparing for sprint or olympic distance triathlon swims. If you can swim 400 yards/meters without stopping, then this plan is for you!
This plan includes 8 weeks worth of freestyle workouts that progressively increase in intensity and volume that focus on improving your aerobic capacity and threshold speed. There are 4 workouts per week in this plan but we only expect you to swim 2 or 3 times per week. Each workout is between 1300 and 2400 yards/meters.
After finishing the training plan, you can successfully repeat it as many times as you like!
For sample workouts please scroll down to the bottom of this page!
If you are looking to work hard and improve in the water, then this plan is for you! Time to dive in!
**Return & Refund Policy**
This is a downloadable file and because of this all sales are final. Unfortunately, we are unable to offer any refunds or returns of this training plan for any reason.
**Disclaimer**
Please consult a physician before performing this or any exercise program. It is your responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information, workouts or content produced by Craig Lewin or Endurance Swimming. Endurance Swimming, Craig Lewin and Liquidtri.com assumes NO LIABILITY for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. Consult a physician before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or workouts provided by Endurance Swimming, Craig Lewin or Liquidtri.com. Any exercise program may result in injury. Any swim training program may result in serious injury or can even be fatal. By voluntarily undertaking any exercise or workout described in this or any other Endurance Swimming, Craig Lewin or Liquidtri.com program, you assume the risk of any resulting injury.
Sample Workouts:
To give you a taste of the style of workouts here are a few sample workouts. If you don't understand all the terminology, don't worry. The training plan contains an extensive glossary and explanation of how to best use this training plan!
Sample Workout 1: 1200 Yards/Meters
4x50 @ :05 rest alt 25 drill/25swim
2 x 100 @ :10 rest fast kick with fins
4x25 @ :10 rest build get ready to move!
Main Set:
20 x 25 @ :10 rest alternating 3 cruise/1 drill/ 1 FAST
200 drill cool down
Sample Workout 2: 2000 Yards/Meters
200 swim
200 Kick
8x25@:10 rest swim with ankle band
Main Set:
1x300 @ :20 rest Alt 25kick/25swim/25drill/25swim. Focusing on good technique.
2x150 @ :20 rest 50 swim/50 kick/50 fast swim
3x100 @ base pace + :10 holding base pace – :2
12x25 @ :10 rest All Are Fast
200 cool down
**Return & Refund Policy**
This is a downloadable file and because of this all sales are final. Unfortunately, we are unable to offer any refunds or returns of this training plan for any reason.
**Disclaimer**
Please consult a physician before performing this or any exercise program. It is your responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information, workouts or content produced by Craig Lewin or Endurance Swimming. Endurance Swimming, Craig Lewin and Liquidtri.com assumes NO LIABILITY for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. Consult a physician before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or workouts provided by Endurance Swimming, Craig Lewin or Liquidtri.com. Any exercise program may result in injury. Any swim training program may result in serious injury or can even be fatal. By voluntarily undertaking any exercise or workout described in this or any other Endurance Swimming, Craig Lewin or Liquidtri.com program, you assume the risk of any resulting injury.