Training plan: 8-week swim plan for triathletes
British Triathlon swim coach Alan Rapley offers 24 carefully crafted pool sessions
Do you want a swim training plan now winter’s here but need to maximise every minute in the pool? Alan Rapley, British Triathlon’s swim coach and a former Olympic swimming captain, has created a new 8-week regime for busy people who train on their own.
The plan offers 24 meticulously crafted workout sessions, consisting of 1hour sessions 2-3 times a week. Each workout is designed to hone your technique and unlock your maximum physiological potential. Whereas many athletes unwittingly dull their training sessions by doing the same exercises each time they workout, Rapley’s programme was specifically developed so that each session builds upon the last to achieve comprehensive strength and stamina increases over time.
As Alan puts it, “the sessions are designed to help you train smarter, getting the most out of each session.” So the eight-week regimen is sequenced to help athletes maximise their results through step-by-step physiological development. It was also designed so swimmers at all levels can complete the training; and because it only demands 24 hours in a two-month period, Coach Rapley’s regimen can be squeezed into even the most hectic schedules.
The entire programme on a week-by-week basis is attached, together with an invaluable Reference Guide that includes all of the terms Alan currently uses in his myCOACH swimming sessions and a clear Session Plan User Guide. Enjoy!
... and don't forget – you can find lots more free triathlon training plans on the 220 Triathlon website, including sprint distance, Olympic distance, Ironman and more.
myCOACH Session Plan & Reference Guide
myCOACH 8 Week Session Plan – WEEK ONE
myCOACH 8 Week Session Plan – WEEK TWO
myCOACH 8 Week Session Plan – WEEK THREE
myCOACH 8 Week Session Plan – WEEK FOUR
myCOACH 8 Week Session Plan – WEEK FIVE
myCOACH 8 Week Session Plan – WEEK SIX
myCOACH 8 Week Session Plan – WEEK SEVEN
myCOACH 8 Week Session Plan – WEEK EIGHT
Thanks to SwimShop for sending us this piece – there lots more info on their website.