training plan IRONMAN 70.3 - 12 WK

This plan has three swim sessions a week with a goal distance of 2000 to 2500 meters freestyle after 12 weeks. Scalable for all level swimmers, but some freestyle experience is recommended prior to the start of this plan. 

Summary

Goal distance
2000-2500 meters
Plan duration
12 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 3200 meters. This will be scaled down appropriately for advanced (2800 meters), intermediate (2400 meters) and novice level swimmers (2000 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 – 3200 / 4200 meters

Advanced – 2800 / 3800 meters

Intermediate – 2400 / 3400 meters

Novice – 2000 / 3000 meters

PROGRAM PERIODISATION

Week 1-3: Volume

Week 4-5: Volume + Speed

Week 6-10: Intensity 

Week 11-12: Taper

EXAMPLE WORKOUTS
WORKOUT 1 WORKOUT 2

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