Tag: Swim Coaching

Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km sessions per week (25m/50m Pool)

As you follow the programme you will find yourself swimming  your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now.

With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.

Designed for triathletes who have limited time to train but can squeeze two short 2km sessions in each week. The primary goal of this training plan is to prepare you to swim 1,500m faster than you did at the start of the programme.

View More Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km sessions per week (25m/50m Pool)
Ruby Island Swim Success Formula - Week 1

Saturday Swim Session: Ruby5 Swim Success Formula – Week 1

Build the endurance, confidence, and open-water skills to conquer your 5 km Ruby Island challenge.
Are you ready to take on the iconic Ruby5 Swim in beautiful Lake Wanaka? 🏊‍♀️🏊‍♂️
Whether it’s your first 5 km open-water swim or you’re looking to improve your performance from previous years, the Ruby5 Lake Wanaka Swim Training Plan is designed to get you to the start line feeling confident, prepared, and ready to enjoy every stroke. 🌊

View More Saturday Swim Session: Ruby5 Swim Success Formula – Week 1

Saturday Swim Session: Mixing Up The Strokes

Even if you onyl swim Freestyle (or Front Crawl), there is still immense benefit to incorporating the other strokes into your training. By practising and developing the other strokes you will enhance both your feel for the water and the catch phase of you stroke. These are important skills to enhance as you advance your capabilities. This session is great for open-water swimmers and triathletes of all distances.

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Intensity Mix Up

Saturday Swim Session: Intensity Mix Up

In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. This set builds on that top-end speed you have to enhance your overall performance. This session is great for open-water swimmers and triathletes of all distances.

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Saturday Swim Session: 100’s for Speed

The ability to swim fast and repeat it consistently is important for triathletes and open-water swimmers. This session builds your top end speed with a moderate Rest Interval (RI). This session is great for open-water swimmers and triathletes of all distances.

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Saturday Swim Session: T-Times for Beginners

This session is used to assess your current swimming ability and set a benchmark time for future workouts. There are other methods for setting benchmark times and assessing ability but I use these workouts as an alternative for athletes that haven’t done much swimming lately.

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Swim Fitness Improver Training Plan (12 Wk INTERMEDIATE Plan - 2km-3km sessions) 5x/wk

Thursday Training Plan: Swim Fitness Improver Training Plan (12 Wk INTERMEDIATE Plan – 2km-3km sessions) 5x/wk

Take Your Swimming to New Heights: Swim Fitness Improver for Intermediate Swimmers.
Attention, intermediate swimmers! If you’re logging 2,000m to 3,000m per session and are determined to enhance your performance, our Swim Fitness Improver training plan is tailor-made for you.

View More Thursday Training Plan: Swim Fitness Improver Training Plan (12 Wk INTERMEDIATE Plan – 2km-3km sessions) 5x/wk
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.

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

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).

View More Saturday Swim Session: Swim Speed Improver – Session 08