NEW! Swim Focus for Triathletes, Int.-Adv, 9k to 18k/week, 5-6 days/week
8 weeks - $70.00
Total Miles: 63
Total Hours: 91
Total Miles: 63
Total Hours: 91
Swim Focus
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 8 Weeks
Time: 146 hours
This program is appropriate for a second year or greater athlete who is looking to improve their swim. The athlete must be able to swim at least 2,500 yds. in one session, and should be able to do so at a pace of better than 2:15 per 100. The program starts out with around 9,000 yards of swimming in the first week and progresses to around 18,000 seven weeks later. This program includes run and bike workouts as well, although these are not the focus of this program. The run and bike workouts are primarily to maintain current fitness. The total volume per week ranges from 10:00 hours per week to about 15 hours if all the ‘optional’ workouts are completed. If this plan seems to be a bit much, you may be interested in the Winter Maintenance Plans that are 4-7 hours per week or 7-11 hours per week depending on your experience and time constraints. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Swim
Easy Swim: Recovery - 35 min 2000 yd
Planned Time: 0:40:00
WU: 500 easy. 4 x 100 free/50 kick on back, 10" rest between. 4 x 100 kickboard (free/breast kick mix). 10" rest. 500 pull easy straight into 200 non-free mix.
Planned Time: 0:40:00
WU: 500 easy. 4 x 100 free/50 kick on back, 10" rest between. 4 x 100 kickboard (free/breast kick mix). 10" rest. 500 pull easy straight into 200 non-free mix.
Workout #2 : Bike
Trainer: Efficiency - 45 min
Planned Time: 0:45:00
WU: 10' - CD: 10'. These are with your shoes clipped in, and the idea is to focus on one leg at a time. 90” right leg, then 90" left leg. Next is: 45” right, 45" left, vice versa 2x. Next: 30” left, 30" right increase cadence each 5’’ to maximum. Next: 20” right, 20” left for 2’. 15” right, 15 “left for 1’, 10” right, 10” left, for 40”, 5”right, 5” left for 20”. 3–4 x 1’ at max cadence, RI 1’. 3–4 x 15” at max cadence to spinout, RI 45”
Planned Time: 0:45:00
WU: 10' - CD: 10'. These are with your shoes clipped in, and the idea is to focus on one leg at a time. 90” right leg, then 90" left leg. Next is: 45” right, 45" left, vice versa 2x. Next: 30” left, 30" right increase cadence each 5’’ to maximum. Next: 20” right, 20” left for 2’. 15” right, 15 “left for 1’, 10” right, 10” left, for 40”, 5”right, 5” left for 20”. 3–4 x 1’ at max cadence, RI 1’. 3–4 x 15” at max cadence to spinout, RI 45”
Workout #3 : Swim
Speed: Speed/Endurance - 65 min 3200 yd
Planned Time: 1:10:00
400 WU. Then: 12x25 ez/med/fast 10" rest. (*1). Then 400 on 20" rest. Next is 2x200 on 15" rest. Then 4x100 on 10"rest. Swim 200 ez. Then swim 4x150 w/paddles on 20" rest. Last is 6x50 FAST on 20" rest. 200 CD.
Planned Time: 1:10:00
400 WU. Then: 12x25 ez/med/fast 10" rest. (*1). Then 400 on 20" rest. Next is 2x200 on 15" rest. Then 4x100 on 10"rest. Swim 200 ez. Then swim 4x150 w/paddles on 20" rest. Last is 6x50 FAST on 20" rest. 200 CD.
Workout #4 : Run
Run Speed: Speed/Efficiency - 50 min
Planned Time: 0:50:00
50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
Planned Time: 0:50:00
50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
Workout #5 : Strength
New Weight Training Program
Planned Time: 0:45:00
After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 1. Lat Pull Down 2. Pushups on Ball or feet on ball 3. 1 leg squat (Bulgarian Lunge) 2nd Main Set: 1. Dumbell Press 2. Cable Cross 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase
Planned Time: 0:45:00
After 5-10' minute aerobic warm up: 3 Warm up Exercises: 1. 3 way lunges (front, side, rear) 2. Macarena's 3. Squat Rows Main Set: 1. Lat Pull Down 2. Pushups on Ball or feet on ball 3. 1 leg squat (Bulgarian Lunge) 2nd Main Set: 1. Dumbell Press 2. Cable Cross 3. W's 4. Doubles http://www.d3multisport.com/blog/index.php/weight-training-adaptation-phase
Workout #6 : Bike
Big Gear: Power - 40 min
Planned Time: 0:40:00
5' wu. 5' cd. 10x1' sprints - start standing and then sit, with 2' recovery.
Planned Time: 0:40:00
5' wu. 5' cd. 10x1' sprints - start standing and then sit, with 2' recovery.
Workout #7 : Run
Run Base: Endurance - min
Planned Time: 0:45:00
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run can be from 45'-90' long depending on your fitness level.
Planned Time: 0:45:00
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3. This run can be from 45'-90' long depending on your fitness level.
Workout #8 : Swim
Swim TT: Assess Fitness - 35 min 2000 yd
Planned Time: 1:00:00
WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time. CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Planned Time: 1:00:00
WU: 400 warm up (wu). 8 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time. CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Workout #9 : Day Off