triathlon training plan IRONMAN 70.3

This plan is for advanced level swimmers who can swim 500 freestyle continuously at an easy pace. You either have little experience with the IRONMAN 70.3 and you are looking for a program to improve your swimming technique and endurance. Or you already have enough experience but want to enhance performance significantly during your upcoming race.

This plan has three swim practices a week. Total distance swam in an average week is 8200 (2733 per swim practice) where the heaviest week is 10800 total and the easiest week 5900 total. Skills you will work on are Body Position, Recovery & Hand Entry, Stroke Length and Catch. The Triathlon specific skills you will work on are Sighting, Buoy Turn, Open water Start, Clearing Goggles and Swim Exit.

Week 1-8: Volume + Intensity

Week 9-13: Volume + Speed

Week 14-21: Intensity

Week 22-24: Taper

WORKOUT 1 WORKOUT 2

All our training plans are offered through the TrainingPeaks coaching platform. After you purchase a training plan, you need to add SwimGym Coaching to your TrainingPeaks account with the link we send you in your confirmation email. Once you have added SwimGym Coaching, we will upload your training plan to your account within one week.