training plan IRONMAN 70.3 - 24 WK

The ultimate training plan for all level swimmers with a goal to swim 2000-2500 meters freestyle. Fully scalable and with three swim sessions a week, you will give yourself enough time to master the freestyle and open water...

Summary

Goal distance
2000-2500 meters
Plan duration
24 weeks
Swims per week
3
novice, intermediate, advanced, and pro
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FOR WHO

This plan is scalable for all level swimmers, from novice to advanced swimmers. However, we recommend swimmers that are not able to swim freestyle yet to start with our Freestyle Basics course.

WHAT TO EXPECT

This plan has three swim practices a week. For a pro level swimmer, an average workout will have 3000 meters. This will be scaled down appropriately for advanced (2600 meters), intermediate (2200 meters) and novice level swimmers (1800 meters). Skills you will work on are body position, recovery & hand entry, body rotation and the catch. The Triathlon specific skills you will work on are sighting, buoy turn, open water start, treading water, clearing goggles and open water breathing.

AVERAGE / LONGEST WORKOUT (in meters)

Pro – 3000 / 4200 meters

Advanced – 2600 / 3800 meters

Intermediate – 2200 / 3400 meters

Novice – 1800 / 3000 meters

PROGRAM PERIODISATION

Week 1-8: Volume + Intensity 

Week 9-13: Volume + Speed 

Week 14-21: Intensity

Week 22-24: Taper

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