Swimrun medium distance · HR/Pace
Plan description
Complete training plan for medium distance Swimrun.
Competitions up to 25 km (5 km Swim – 20 km Run in total).
Intensity references using heart rate and rhythm.
Duration 19 weeks plus the previous recovery week for the competition.
General tuning with basic work on strength, basic resistance and speed.
General physical preparation routines at home.
For intermediate and advanced level athletes.
Start of the recommended plan between 20 and 24 weeks before the competition.
This Swimrun medium distance training plan can be linked later with other plans related to trail races (21k Trail · Power, 42k Trail · Power and Ultra Trail · Power) and with the Swimrun long distance · HR plan.
Sample week
Week 2
LOWER BODY STRENGTH
Do one of the two lower body routines that you have in the attached document. Go alternating them weekly. As you get better, increase the number of repetitions and sets until you are able to do 5x20 of each exercise.
SWIMMING SPEED/POWER/TECHNIQUE
Goal: Speed/Power/Technique.
250 m. warm up styles
10x25 varied technique exercises recovering 25 m. smooth crawl
10 x 25 front crawl z 6 recovery 25 breaststroke
10 x 25 crawl z 6 blades and pullbuoy recovery 25 crawl z 1
10 x 50 crawl z 5 blades and recovery pullbuoy 15"
100 z 1 fathom
CORE
Goal: Core reinforcement
Do 3-4 exercises from the attached session. Don't do them all!!! Go varying the exercise in the following days to introduce greater variability in training.
You can add exercises as you feel better. You can also add a higher degree of difficulty by squeezing a soft ball between your legs as you do the exercise.
TRAIL AER. EXT.
Goal: Aer. Ext.
CACO mountain training always going at comfortable paces.
The time is approximate. Think more about a lap that motivates you than about strictly complying with the training time.
Try to do technical sections to work on the skills of running on uneven terrain.
LOWER BODY STRENGTH
Do one of the two lower body routines that you have in the attached document. Go alternating them weekly. As you get better, increase the number of repetitions and sets until you are able to do 5x20 of each exercise.
SWIMMING FUNCTIONAL RHYTHM
Goal: Functional Power
100 z 1-2
10 x 50 crawlz 5 r. 15"
10 x 50 crawlz 4 r. 10"
10 x 50 crawlz 3 r. 5"
500 crol z 3 blades and pullbuoy
100 z 1- 2
UPPER BODY STRENGTH
Do one of the two upper body routines that you have in the attached document. Go alternating them weekly. As you get better, increase the number of repetitions and sets until you are able to do 5x20 of each exercise.
TRAIL POWER nx20"
Goal: Power
15' z 1
n x 20" z 6 recovery 1'
10' z 1
REST/JOKER
Rest completely this day or use it as a wild card in case you have not been able to do any training during the week.
2AES AER. EXT. 2250 m.
Goal.: Aer. Ext.
500 crawl z 2
3x5x100 crawl z 3 micropause 5"/macropause 50 br.
100 br.
TRAIL/RUN AER. EXT./RECOVERY
Goal: Aer. Ext./Recovery
40' CC 60 - 75 % FC Max.
CORE
Goal: Core reinforcement
Do 3-4 exercises from the attached session. Don't do them all!!! Go varying the exercise in the following days to introduce greater variability in training.
You can add exercises as you feel better. You can also add a higher degree of difficulty by squeezing a soft ball between your legs as you do the exercise.
TRAIL AER. EXT.
Goal: Aer. Ext.
CACO mountain training always going at comfortable paces.
The time is approximate. Think more about a lap that motivates you than about strictly complying with the training time.
Try to do technical sections to work on the skills of running on uneven terrain.
If you feel like it you can change this training for road cycling or mtb.
Pre-activity comments:
*CACO means riding on the uphills and running on the flats and downhills. If the area where you live does not have enough unevenness to have to walk, run!