This program should be used for an athlete whose goal is to run a 10k in the 55:00+ range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7+ hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 4-6.5 hours with some lower volumes thrown in there in the beginning. 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.

This program should be used for an athlete whose goal is to run a 10k in the 41:00-55:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7+ hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 4-6.5 hours with some lower volumes thrown in there in the beginning. 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.

This program can be used to spice up your training at any point in the season; winter, spring, summer or fall. This program should be used for ONLY the following athletes: An Athlete who has: 1. Three solid years of training – with at least 400 hours per season. 2. NO injuries over the last training season 3. Come off a season where they have already raced an Olympic Distance triathlon and they are looking to give their training a boost. 4. Consistently run 20 miles or more per week, for at least 3 seasons. This plan should NOT be used for the following athletes: An athlete who has: 1. Less than 400 hours of training per annum. 2. Has NOT completed at least an Olympic Distance event. 3. Has been injured during the last training season. 4. Has NOT done high intensity training before. This plan has 3 workouts per week, per sport and 2 weight training sessions. The weekly hours are from 7-11 hours. This program can be used leading into any of the other D3 programs such as the 12 Week Olympic Distance, Half or Full Iron Distance races. This plan is based on a non-traditional training routine – doing the power and threshold workouts first while you can still carry the fitness forward from the season before. In my training philosophy for experienced athletes, we do speed training 45 weeks (or more) a year. You don’t want to lose speed to any extent, and doing VO2 work early in the training cycle will increase your anaerobic capacity. It takes many weeks of speed work to see improvement, usually 12 weeks or more. Speed work must be done early in the annual cycle and before you add any other volume or longer-intensity workouts. The basic principle is that we are trying to get as fast as possible before we increase the volume. As an athlete gets close to a longer race (HIM or IM) intensity is reduced and volume increased. If the athletes don’t increase their speed to a very high level, they won’t get faster because they’ll lose some speed during the high volume phase. The common question is ‘what about the endurance, if you focus on speed early in the preparation cycle, will endurance suffer?’ For an experienced athlete the answer is that you don’t need more than 6 weeks to get your endurance back to a higher level. If I had my choice of coaching an athlete who has power and strength vs. an athlete who is ‘in-shape’ with a big aerobic base, I would rather coach the athlete with power and strength. And here is my reasoning: It is significantly easier to get a powerful athlete 'in shape', than it is to make an 'in shape' athlete explosive. The first will take weeks the second may take years.

This program is for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they would like to improve their time. You should be faster than 3:00 in an Olympic for this plan to be effective and you should have a strong base of at last 12 weeks of training under you. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 8 hours. Requirements: You should be able to swim at least 1,500 yards. You should be able to bike at least 60 minutes and be able to run three times per week, with one of those runs being for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

This program is for an athlete who has already raced an Olympic Distance triathlon and they are planning on racing the 5430 Triathlon Series. This plan has 3-4 workouts per week, per sport and 2-3 weight training sessions. The weekly hours are from 10-15 hours and this plan can be used by Intermediate to Advanced Level Athletes. Requirements: You should be able to swim at least 3 times per week for at least 2000 yards or more. You should be able to bike at least 1 hour, 3 times per week. You should also be able to run for 1 hour at least once per week. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

This program should be used for an athlete who is coming off a season where: 1. They have already completed a sprint race 2. They have a strong swim or run background 3. They have trained for at last 12 weeks prior to starting this program for at least 6 hours per week 4. A combination of #3 and #1 or #2 This program is a basic plan to get you to complete a sprint distance triathlon with the confidence that you can complete the race without difficulty.

This program should be used for an athlete whose goal is to run a 5k in the 16:00-25:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 5-6.5 hours with some lower volumes thrown in there in the beginning. 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.

This program should be used for an athlete whose goal is to run a 5k in the 31:00+ range and has a good running base in the past 8-12 weeks. The schedule consists of 3-4 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 5 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 3-4.5 hours with some lower volumes thrown in there in the beginning. 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.

This program should be used for an athlete whose goal is to run a 5k in the 25:00-31:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 4-5 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 6 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 4-5.5 hours with some lower volumes thrown in there in the beginning. 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.

8 Week Bike Focus: This program is appropriate for a second year or greater athlete who is looking to improve their bike. The athlete must be able to bike for at least 1:30 hours and should be able to complete 4-5 bike workouts per week. The program starts out with around 4 hours of biking in the first week and progresses to around 8 hours and six days of biking per week seven weeks later. This program includes swim and run workouts as well, although these are not the focus of this program. The swim and bike workouts are primarily to maintain current fitness, while the bike workouts take PRIORITY. The total volume per week ranges from 9:30 hours per week to about 16 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.

This program should be used for an athlete who is coming off a Half Ironman Race and: 1. They have a very strong base of 4-6 months of consistent training 2. They have a strong swim or run background 3. They have trained for at least 10-12 hours per week This program is an advanced plan to bridge you from an a Half Ironman to Ironman using a power meter with the confidence that you can complete the race without difficulty. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 14-20 hours pretty consistently and some of the easier weeks are around 9 hours. Requirements: You should be able to swim at least 3,000 yards. You should be able to bike at least 3.5 hours and be able to run three times per week with at least one of the runs being 90 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

This program should be used for an athlete who is coming off an Olympic Distance Race and: 1. They have a very strong base of 4-6 months of consistent training 2. They have a strong swim or run background 3. They have trained for at least 10-12 hours per week This program is an advanced plan to bridge you from an Olympic Distance triathlon to a Half Ironman using a power meter with the confidence that you can complete the race without difficulty. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run three times per week with at least one of the runs being 60 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

12 Week Olympic to Half Ironman Plan This program should be used for an athlete who is coming off an Olympic Distance Race and: 1. They have a very strong base of 4-6 months of consistent training 2. They have a strong swim or run background 3. They have trained for at least 10-12 hours per week This program is an advanced plan to bridge you from an Olympic Distance triathlon to a Half Ironman with the confidence that you can complete the race without difficulty. This program can also be used to lead you into the D3 Ironman Distance plan. The schedule consists of at least 3 workouts per week in each sport, 2 days of strength training and core work too. Most weeks have 4 days of cycling. The maximum volume is 14 hours in week 5 and most of the weeks are 12-13 hours with the easier weeks at 9 hours +/-.

This program should be used for an athlete who is an experienced racer and is looking to move race an Olympic Distance race within 12 weeks. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours. Requirements: You should be able to swim at least 1,500 yards. You should be able to bike at least 90 minutes and be able to run three times a week with one of those run being 60 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

This program should be used for an athlete who is coming off an Olympic Distance Race and: 1. They have a very strong base of 4-6 months of consistent training 2. They have a strong swim or run background 3. They have trained for at least 10-12 hours per week This program is an advanced plan to bridge you from an Olympic Distance triathlon to a Half Ironman with the confidence that you can complete the race without difficulty. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run/walk for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

This program should be used in conjunction with the 12 Week Winter Maintenance program (7-11 or 11-15 hours) or it could be use for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours. Requirements: You should be able to swim at least 1,000 yards. You should be able to bike at least 60 minutes and be able to run/walk for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

This program should be used in conjunction with the 12 Week Winter Maintenance program (4-7 hours or 7-11 hours) or it could be use for an athlete who is coming off a season where they have already raced a Sprint Distance triathlon. The schedule consists of 3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours. Requirements: You should be able to swim at least 500 yards. You should be able to bike at least 60 minutes and be able to run/walk for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

16 Week Half Ironman by HR This program should be used for an athlete who is coming off an Olympic Distance Race and: 1. They have a very strong base of 4-6 months of consistent training 2. They have a strong swim or run background 3. They have trained for at least 10-12 hours per week This program is an advanced plan to train you for a Half Ironman with power. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 13-15 hours pretty consistently and some of the easier weeks are around 10 hours. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run for 60 minutes.

This program should be used for an athlete who is coming off an Olympic Distance Race and: 1. They have a very strong base of 4-6 months of consistent training 2. They have a strong swim or run background 3. They have trained for at least 10-12 hours per week This program is an advanced plan to train you for a Half Ironman using RPE and Pace. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work. The maximum volume is around 14-16 hours pretty consistently and some of the easier weeks are around 11-13 hours. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run for 60 minutes.

16 Week Half Ironman with Power This program should be used for an athlete who has: 1. A very strong base of 4-6 months of consistent training 2. A strong swim or run background 3. Has trained for at least 10-12 hours per week This program is an intermediate to advanced plan to train you for a Half Ironman with power. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 13-15 hours pretty consistently and some of the easier weeks are around 10 hours. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run for 60 minutes.

This program should be used for an athlete whose goal is to run a half-marathon in the 1:30-1:50 range and has a good running base in the past 8-12 weeks. The schedule consists of 3-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 9 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 6-8 hours with some lower volumes thrown in there in the beginning. 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.

This program should be used for an athlete whose goal is to run a half-marathon in the 2:30-3:30 range and has a good running base in the past 8-12 weeks. The schedule consists of 3-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 4-5 hours with some lower volumes thrown in there in the beginning. 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.

This program should be used for an athlete whose goal is to run a marathon in the 1:50-2:20 range and has a good running base in the past 8-12 weeks. The schedule consists of 3-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7:45 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 5-6 hours with some lower volumes thrown in there in the beginning. 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.

This program should be used for an athlete who is coming off a Half Ironman Race, has a consistent base of 4-6 months of training and has trained for at least 7-10 hours per week This program is a beginner plan to bridge you from an a Half Ironman to Ironman using a HRM with the confidence that you can complete the race without difficulty. The schedule consists of 3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 20 hours and pretty consistently around 15-17 hours. Some the easier weeks are around 9 hours.

17 Week Ironman This program should be used for an athlete who is coming off a Half Ironman Race and: 1. They have a very strong base of 4-6 months of consistent training 2. They have a strong swim or run background 3. They have trained for at least 10-12 hours per week This program is an advanced plan to prepare you for an Ironman using a HRM with the confidence that you can complete the race without difficulty. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 14-20 hours pretty consistently and some of the easier weeks are around 9 hours. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run three times per week with at least one of the runs being 60 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

17 Week Ironman with Power This program is an advanced plan to take you to an Ironman in 17 weeks by using a power meter with the confidence that you can complete the race without difficulty. This plan should be used for an athlete who has the following characteristics: 1. A very strong base of 4-6 months of consistent training 2. A strong swim or run background 3. They have trained for at least 10-12 hours per week The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 14-20 hours pretty consistently and some of the easier weeks are around 9 hours. Requirements: You should be able to swim at least 2,000 yards. You should be able to bike at least 2 hours and be able to run three times per week with at least one of the runs being 60 minutes. If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

This program should be used for an athlete whose goal is to run a marathon in the 2:30-3:30 range and has a good running base in the past 8-12 weeks. The schedule consists of 4-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 10 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 8-10 hours with some lower volumes thrown in there in the beginning. 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.

This program should be used for an athlete whose goal is to run a marathon in the 4:20+ range and has a good running base in the past 8-12 weeks. The schedule consists of 3-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 7 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 7-9 hours with some lower volumes thrown in there in the beginning. 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.

This program should be used for an athlete whose goal is to run a marathon in the 3:30-4:20 range and has a good running base in the past 8-12 weeks. The schedule consists of 4-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 10 hours toward the middle and at the end of the 20 weeks. Most of the weeks are around 8-9 hours with some lower volumes thrown in there in the beginning. 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.

This program should be used for an athlete who is coming off a season where they have already raced a Sprint Distance triathlon or they are looking at a very basic start up program. This plan has 2 workouts per week, per sport and 2 weight training sessions. The weekly hours are from 3:30 - 7 hours.

This program should be used for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they are looking to improve fitness or even move up to Half Ironman racing. This plan has 3-4 workouts per week, per sport and 2 weight training sessions. The weekly hours are from 10-15 hours. This plan can also be used as a stepping stone to out Half and Full Ironman Training Plans.

This program should be used for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they are looking to maintain and or improve fitness during the off season. This plan has 3 workouts per week, per sport and 2 weight training sessions. The weekly hours are from 7-11 hours.

This program should be used by an athlete who is in their second year or beyond in triathlon. The athlete should be able to swim at least 1,500 yards, bike at least 60 minutes and be able to run for 60 minutes continuously. The program consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 15 hours with most weeks in the 12-14 hour range.

12 Week Olympic with Power This program is for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they would like to improve their time. You should be faster than 3:00 in an Olympic for this plan to be effective and you should have a strong base of at last 12 weeks of training under you. The schedule consists of 3-4 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 8 hours. Requirements: You should be able to swim at least 1,500 yards. You should be able to bike at least 60 minutes and be able to run three times per week, with one of those runs being for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested. If you plan on using a HRM then use calculator in Training Peaks to calculate your current Heart Rate Zones for your run and bike and for your swim paces.

This is an advanced program for an athlete who is training with power a power meter in the off-season. This plan will help improve FTP (Functional Threshold Power). This plan has 4 to 5 bike workouts each week and 3 swim and run workouts per week. There are also 2 days of strength training. The maximum volume is around 17 hours and the weekly hours are consistently between 11-14 hours. Requirements: You should be able to swim at least 1,500 yards. You should be able to bike at least 60 minutes and be able to run three times per week, with one of those runs being for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

This is an advanced program for an athlete who is training with power using a Compu Trainer in the off-season. This plan will help improve FTP (Functional Threshold Power). This plan has 4 to 5 bike workouts each week and 3 swim and run workouts per week. There are also 2 days of strength training. The maximum volume is around 17 hours and the weekly hours are consistently between 11-14 hours. Requirements: You should be able to swim at least 1,500 yards. You should be able to bike at least 60 minutes and be able to run three times per week, with one of those runs being for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

This program should be used for an athlete who is coming off a season where: 1. They have already completed a sprint race 2. They have a strong swim or run background 3. They have trained for at last 12 weeks prior to starting this program for at least 6 hours per week 4. A combination of #3 and #1 or #2 This program is a basic plan to get you to complete a sprint distance triathlon with the confidence that you can complete the race without difficulty.

8 Week Run Focus: This program is appropriate for a second year or greater athlete who is looking to improve their run. The athlete must be able to run for at least 1 hour and should be able to complete 4 runs per week. The program starts out with around 3:30 of running in the first week and progresses to around 5 hours and six days of running per week seven weeks later. This program includes swim and bike workouts as well, although these are not the focus of this program. The swim and bike workouts are primarily to maintain current fitness. The total volume per week ranges from 9:00 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.

This program should be used by an athlete in their second year or triathlon or beyond. The program consists of 3 workouts per week in each sport, 1-2 days of strength training and core work too. The maximum volume is around 11 hours pretty consistently and some of the easier weeks are around 6 hours. Requirements: You should be able to swim at least 500 yards. You should be able to bike at least 60 minutes and be able to run/walk for 60 minutes. It’s ok if you have to use the run/walk method for the running (more on that below). If you are a weak swimmer or runner, you can certainly do the best you can on your weaker events but its best if you are already up to the base fitness levels suggested.

10 Week Basic Sprint Plan This program should be used for an athlete who is coming off a season where: 1. They have already completed a sprint race 2. They have a strong swim or run background 3. They have trained for at last 12 weeks prior to starting this program for at least 6 hours per week 4. A combination of #3 and #1 or #2 This program is a basic plan to get you to complete a sprint distance triathlon with the confidence that you can complete the race without difficulty.

Off-Season 8 Week Swim Focus for Triathletes, 5k to 10k/week, 3-5 days/week 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 1,500 yds. in one session, and should be able to do so at a pace of better than 2:45 per 100. The program starts out with around 5,000 yards of swimming in the first week and progresses to around 10,000 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 8:30 hour to 10:00 hours per week 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.

8 Week Swim Focus: 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.

USAT Long Course World Team Plan 2007

This is the exact plan used by Team USA Age Group World team in 2006. This is a program designed for an individual who is gearing up for a 1/2 IM or International Long Course race.

USAT Long Course World Team Plan 2008

USAT Long Course World Team Plan 2009

This is the exact plan used by Team USA Age Group World team in 2006. This is a program designed for an individual who is gearing up for an Olympic Distance race.

USAT Short Course World Team Plan 2007

This plan is for members of the USA 2008 Short Course World Champs Team.

This is the 2009 Training Plan for the USAT Short Course World Team.