Olympic Swim Builder



The Plan

The goal of this 12-week plan is to build up to full Olympic triathlon swim distance. The premise of this plan is that you can swim at least 100m continuously but have perhaps had a lay-off from training or already swim and are looking to build to race distance.  We would not recommend this plan for complete beginners or if you really struggle to swim 100m in one go.

To begin with, we start off with some short rep endurance, which as the name suggests, involves lots of short low intensity intervals (25-50m) broken up by micro-recovery intervals (5-10 seconds).  This approach allows us to accrue quite a lot of volume at a consistent pace whilst hopefully, maintaining good form.

Once we have built up your overall volume, we’ll then look to develop some distance, speed and power within the intervals themselves.

The best part is, every one of these sessions has a specific purpose, which you can learn about from the individual coach briefing videos. So no more heading to the pool with no idea of what you are doing or why you are doing it!

If you are building to a specific event that involves open water for the swim leg, we would suggest checking out our Audio Swims Sets, which are designed for open water use and will help you prepare.

We also recommend paring these conditioning sets with our Technique Developer Series and work on your technique at the same time by slotting the technique warm-up sets in place of the standard warm-ups.

What you will need?

In order to follow this series, you will need at least a free Training Peaks account.

Some of the sessions contain pull buoy sets to enable you to focus on the front end of your stroke. We therefore recommend purchasing a pull buoy if you don’t already have one. They’re pretty cheap don’t worry!

We would also recommend purchasing a Training Peaks premium subscription to enable you to move the sessions around to suit your schedule.

Otherwise, best of luck with the sessions!

Next Steps

  • Firstly, set yourself up with a free Training Peaks account if you don’t already have one – Training Peaks
  • Once you have ordered the plan, you will receive a confirmation email, which will contain a link asking you to add us as your coach on Training Peaks
  • If you have any stipulations regarding the import of the plan (e.g. start date) let us know before the next step
  • Click the link and add us as a coach and we’ll import the plan into your Training Peaks account
  • Then off you go!