Your 6-Week Training Plan to Unlock New Swim Speed This Winter

This article originally appeared on Triathlete

Whether you’re feeling antsy without a structured training plan to follow this off-season or you’re looking to get a head start on next year’s training, you might be looking for a structured training plan to get you through the winter months. Though you certainly shouldn’t be doing major volume at this time of year, now is the best time to correct your biggest swim mistakes. And if you’ve already done that technique-focused block, then there’s no better way to build on that than by following this six-week training plan to become a faster swimmer.

Having confidence and speed in the swim kicks off your race in a positive direction. Instead of playing catch-up once you get out of the water, this six-week program will help you supercharge your freestyle stroke so you can ride and run with the best of them. This plan should work as a complement to your bike and run training. Identify the key swim workouts and plan your other training to not leave you excessively fatigued for the key swim days. Swim as your first workout of the day whenever possible so you are fresh and get the most out of the session.

Six-Week Triathlon Swim Training Plan: About the program

Swims listed are 2000-3000 in length. Before beginning this program, you should already be comfortable swimming three times per week, 2000-3000 per practice.

During most weeks, there are five workouts listed. If you need to swim less or more, increase or decrease the main set up to 30 percent. It is important that you plan for the proper warm-up and cool-down--don't cut corners there. If you need one fewer swimming day, take Monday off. Also, if you have shoulder issues, avoid using paddles.

Weeks 3 and 6 are lower volume to allow for some recovery. You should coordinate these weeks with your bike and run recovery week as well.

Pacing goals for the swim sets are based on your goal 1500 pace (to approximate an Olympic-distance triathlon swim). If you are unsure of your goal pace, swim a 1500 for time, pacing it out at your very best effort. Set a training goal to swim 30 seconds to 1 minute faster than this. Calculate what your average pace per 100 would be to achieve your 1500 goal (i.e., if you swim 31:00, set a goal of 30:00, or 2:00/100 yards). In week 3, when you swim an 800 time trial, you may reassess that goal if you have improved significantly.

RELATED: Do You Know Your Swim Gears?

This program emphasizes six kinds of swims:

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