I still have a plan....just a slightly different plan...

So after getting some great feedback on my proposed winter training plan, I've slightly altered my plan to this....

                                       AM                                                 PM
Monday                           Swim                                            Run #1
Tuesday                                                                              Run #2
Wednesday                      Swim                                        Bike Ride # 1
Thursday                                                                             Run #3
Friday                             Swim                                            
Saturday                         Run #4                                     Turbo Session
Sunday                        Bike Ride #2                             Stretching/Massage


Run #1 = Longer sets of intervals (100m, 1200m, 1600m)
Run #2 = LSR of up to 11-12miles, done at a "comfortable" pace which will allow me to build time on my feet
Run #3 = Tempo run of 5-7miles
Run #4 = Threshold run, along the lines of 1mile WU, 3miles at threshold, 1mile WD

Swim sessions will be following the Swim Smooth Level 3 Olympic plan (approx 3100m a session, mix of technique, endurance and speed work)

Turbo session will be concentrating on VO2Max sort of efforts, done on TT bike.
Bike Ride #1 is a threshold session with the Club I ride with (Kingston Wheelers)
Bike Ride #2 will be a solo ride on my TT bike done at pace, but a touch easier than #1.

Days aren't fixed at all, week by week my run and bike schedule will change dependent on when rides are going out, the weather forecast, my Uni timetable etc. etc.  The swims are pretty much set.

This plan has a lot more intensity, but should bring my fitness along nicely.  I'll be following this plan until Jan/Feb when I'll lose the longer run.  It'll probably be replaced with a threshold bike session of some sort - either another turbo session or a session such as 2x20min on the road.

I have a plan.....

                                       AM                                                 PM
Monday                           Swim                                            Run #1
Tuesday                          Swim                                       Turbo Session
Wednesday                                                                          Run #2
Thursday                         Swim                           Shorter Bike Ride on Tri Bike
Friday                             Swim                                            Run #3
Saturday                       Long Run                          
Sunday                         Long Bike                                Stretching/Massage

Run #1 = Short Tempo Run (4-6miles) (5km pace + 20secs)
Run #2 = Long Tempo Run (7-8miles) (5km + 50 secs)
Run #3 = Short Tempo Run (4-6miles)
Long Run = Long, slow run (9-12miles) (8min/mile-ish, but taken as easy as needed)

As I begin to sharpen up for the season, one of these short tempo runs will become a track session.  The reason I've included the "long run" is to increase the amount of time on my feet.  I don't come from an athletics background and my thinking is that my running will be improved by including just some basic mileage.  I may look to do a half-marathon early next year, just for a change and to have something to break up the training.  I am in no way training specifically for a HM but racing is fun after all!

Shorter bike ride = 40miles or so
Long bike ride = 60-80miles
Turbo = 1 hour

Pretty simple I think.  The shorter bike ride on my tri bike is just to try and ensure I'm used to the position - no nasty surprises on race day!

I will be following the Level 3 Olympic plan provided by Swim Smooth for the swims.

I'll also be having every 4th week as an 'easy' week, where I'll slightly take down the mileage/drop a run.  For the first 3 weeks I'll be building up to this plan, so won't really be following this plan until the 1st week of November.  Although I've highlighted Sunday PM to stretch, I'm going to try and do some stretching after every session, to try and stay as injury free as possible.

James

Swimming Smooth.....

Swimming is something I do not have a huge amount of talent for.  I surfed for the best part of 8 years before I moved to London for University and that has undoubtedly set me up quite well in terms of muscle development but I have never had any swim lessons past the absolute basics, let alone been part of a swim squad.  This complete lack of knowledge left me at a loss as to what my swim training should consist of.  There is information out there, but I had no real idea as to how to put it together.  This made itself obvious by my fairly average swim split of 28min at my first triathlon (London).  I didn't really know what I needed to do to really improve until on the recommendation of another swimmer I had a look at the Swim Smooth plans.

There are 3 different levels of plans, the Swim Smooth website describes them as:

Level 1 is for swimmers who swim around 7:45 to 12:00 for 400m or faster swimmers returning to fitness after a long layoff. A typical session is around 2300m. Don't be put off if you're quite new to freestyle swimming, these plans are just what you need to improve your swimming - and motivate you too!

* Level 2 is for swimmers around the 6:00 to 7:40 mark for 400m swam hard. Each session in the plan is 2500 to 3000m in length. This plan will direct you and challenge you - giving you the perfect mix of training and technique to get you into top shape for your triathlon season.

* Level 3 is for strong swimmers who swim sub 6 minutes for 400m. Each session is 3000+m in length. As an advanced swimmer you may feel your need to swim further than this but these sessions are highly focused and avoid 'junk yardage'. Exactly what you need to keep you motivated and gap the field.

I opted for the level 2 plan as fitness tests for work showed that my base level of fitness had me splashing my way through 400m in 6min37 - not exactly what I was hoping for.  Best will in the world this was going to give me a 1500m time of 26-27min, which is way off what I really needed to do if I had hopes of qualifying.  I only got round to ordering the plan just before the Easter holidays began giving me just enough time to complete the 11 week plan before my first 'A' race of the year and my first chance to qualify at the Bedford Triathlon.

So, the plan began.  3 mornings a week I dragged my weary body to the local pool and did around 2700m of swimming.  This was either a long swim (concentrating on endurance), a "fresh and fruity" set working on speed or a technique set.  Some of the techniques and drills seemed very odd to me and I couldn't really see their purpose.  Then, as I read some more articles about the Swim Smooth technique, I began to see what they were targeting and were hoping to improve.  I knew I was beginning to actually swim and not just power (read splash) my way down the pool.  I felt fluid and I felt as if the rhythm that was noticeably absent before was beginning to develop.  However, I was not prepared for the result of my session #14 (4th week of the plan) which called for me to repeat the 400m and 200m time trials that I used to set my CSS* pace.

I needed to check my watch again.

5:57.  5min 57 secs.  I couldn't believe it and a little squeak let everyone around me know I was pleased with the result.  In just over 4 weeks of training I had gone for 6:3x to 5:57 for 400m

These improvements just kept coming.  Understandably the improvements were smaller, but nevertheless, by the end of the 11week program, I was down to 5min36 for 400m.  This improvement was reflected in my swim split at Bala where I came out the water at 23:0x (can't be specific, timing mat was on entry to transition).

For winter, I'm going to be moving up a level to level 3 plan and I hope to get down to close to 5min for 400m by the time I go to turkey and a 1500m split of 21:xx and I truly feel that following this plan will see me achieve this.

If your swimming is stuck in a rut and you can't even comprehend how to swim faster - then check out Swim Smooth.  If you like the idea of structured sessions and not having to trawl Google results to piece together a patchwork session - then check out Swim Smooth.  If you like nicely bound books full of techniques and words like "fresh" and "fruity" you can check out these guys too.

James

* estimated pace which is lactate threshold pace

Swim Smooth Website

Swim Smooth Training Plans