In this article, you will find first block of Envol’s recommanded 12 weeks swimrun training program for an ÖtillÖ qualifier. First, let’s discuss who this training plan is designed for. So before you take it on, read the following section.

But first off, who is this swimrun training program for? 

The other day, I was chatting with my friend and sponsor at www.swimrunshop.com. We disscussed this 12 weeks plan, that he will follow. He thought it sounded very intensed, and we the following words were exchanged:

  • Partner (who participates in a few ÖtillÖ qualifier this year): “This [training program] will kill me :p” 
  • Me: “Oh yes, but the race will kill you less.” 
Swimrun training program

This conversation illustrates a point I want to make before you take on this training program. ÖtillÖ qualifiers are no joking matters (I will never insist enough on this). They are typically very long races, between 40 and 50km. The best ones will complete the race in about 4 hours, and the last ones over 7 hours.

I conceived this swimrun training program for athletes with a solid endurance base, a good condition and some swimming experience. If you have any doubt about your level, or if you are a beginner wishing to compete in an ÖtillÖ qualifier: contact me!

Training plan – week 1 to 4

In the first part of our swimrun training program (week 1 to 4), we will be focusing on strenght. You need to build a strong and solid body. Regardless of your level, never neglect that part of the program! Building strenght is essential at that stage, so that you can add speed and intensity in the next phase.

Click here for a printable version of the training plan.

As always, let me know what you think in the comments section, send me a mail if you have any question, and don’t hesitate to contact me if you and your teammate need some swimrun specific coaching!

12 weeks Swimrun ÖtillÖ qualifier program - Week 1 to 4

 Swimming
Wu: Warm up
Wd: Warm down
Inc.: including
Pb: pullbuoy
Pa: paddles
Mt: meters
Running
Inc. including
Km: kilometre
Reps: repetitions
Min: minute
Swimrunning
Min: minute
Extras/Others
Week1: STRENGTH
Compulsory:
- 3 swims
- 4 runs
- 1 swimrun
Optional
(Recommended):
- 1 swim (45-60min
of technique)
- 1-2 runs
(45-90min easy
pace)
Pool:
- Technique: 60min inc.
drills/kick set and test
3x300mt no gear with 60”
rest .
- Strength: 3500mt inc.
12x200mt pb/pa (progressive
from 1st to 4th 200 and
repeat 3 times)
- Speed: 3000mt inc. 1000mt
drills/kick, 30x50mt change of
pace, Wu/Wd
- Long: 2h inc. 4x15min
increasing the pace
- Strength: 60min inc. Hill reps
(8x 90” uphill/60-75” downhill)
- Efforts: 60min inc. 3x 2km at
90% of your max with 90” rest
- Distance: 75min comfortable
pace
- 90min easy swimrun with
swims between 60” to 6min
and runs between 3min to
20min (with swimrun partner if
possible to start working on
the routines)
Core and strength: 2x 30min
of specific swimming and
running strength/flexibility
Alternative training like 60min
yoga or 90min cycling
Week2:
STRENGTH
Compulsory:
- 3 swims
- 4 runs
- 1 swimrun
Optional
(Recommended):
- 1 swim (45-60min
of technique)
- 1-2 runs
(45-90min easy
pace)
Pool:
- Technique: 60min inc.
drills/kick and breathing
pattern exercises
- Strength: 3600mt inc.
1000-800-600-400 pb/pa
(1-2”/100mt faster every
distance), Wu/Wd
- Speed/Strength: 3000mt inc.
1000mt drills/kick, 1000mt of
25s, 50s and 75s mixed
easy/fast, 3x300mt pbpa at
easy pace, Wu/Wd
- Long: 2h inc. 3x20min
increasing the pace
- Strength: 60min inc. Hill reps
(3x 6min of up and down
mixed with 5min of 10km race
pace)
- Efforts: 60min inc. 3x 10min
at 90% of your max with 90”
rest
- Distance: 80min comfortable
pace
- 1h45 easy swimrun with
swims between 2 to 10min
and runs between 5 to 20min
(with swimrun partner if
possible to start working on
the routines)
Core and strength: 2x 30min
of specific swimming and
running strength/flexibility
Alternative training like 60min
yoga or 90min cycling
Week3:
STRENGTH
Compulsory:
- 3 swims
- 4 runs
- 1 swimrun
Optional
(Recommended):
- 1 swim (45-60min
of technique)
- 1-2 runs
(45-90min easy
pace)
Pool:
- Technique: 60min inc.
drills/kick and breathing
pattern exercises
- Strength: 3800mt inc. 4x
600mt pb/pa (1-2”/100mt
faster every 600mt), Wu/Wd
with kick/drills
- Efforts: 3200mt inc. 1000mt
drills/kick, 20x 100mt with
15” rest (10 without gear/5
Pb/5PbPa), Wu/Wd
- Long: 2h inc. 4x3km
increasing the pace non stop
(from comfortable to hard)
- Strength: 60min inc. Hill reps
(8x 2min uphill/90-120”
downhill)
- Efforts: 60min inc. 4x 1.5km
at 90% of your max with 90”
rest
- Distance: 90min comfortable
pace
- 2h easy swimrun with swims
between 2 to 10min and runs
between 5 to 20min (with
swimrun partner if possible to
start working on the routines)
Core and strength: 2x 30min
of specific swimming and
running strength/flexibility
Alternative training like 60min
yoga or 90min cycling
Week4:
Easier week
Compulsory:
- 3 swims
- 3 runs
- 2 swimruns
Optional
(Recommended):
- 1 swim (45-60min
of technique)
- 1 run (45-90min
easy pace)
- Technique: 60min inc.
drills/kick and breathing
pattern exercises
- Strength: 2500mt inc. 5x
400mt pb/pa constant pace,
Wu/Wd
- Speed/Strength: 2600mt inc.
800mt drills/kick, 20x50mt
change of pace, 500mt pbpa
easy pace, Wu/Wd
- Long: 2h easy on specific
race landscape if possible
- Distance: 90min comfortable
pace
- Distance: 80min comfortable
pace
- 90min with a few sections at
higher pace
- 2h easy swimrun with swims
between 2 to 12min (at least
one 12min swim) and runs
between 5 to 20min (at least
one 20min run)
Core and strength: 2x 30min
of specific swimming and
running strength/flexibility
Alternative training like 60min
yoga or 90min cycling

About Nicolas Remires

Nicolas Remires is a French endurance sports coach based in Stockholm, specialised in triathlon and swimrun. Nicolas coaches athletes of all levels, for races from sprint triathlon to ironman distance, 5km to ultra marathon, open water swimming, swimrun and cycling.

His swimrun achievements include: 4th and 3rd ÖtillÖ World Championships (2016-2015), 1st Utö Swimrun (2015), 1st Borås Swimrun (2015-2016), 2nd Ångalöppet (2014, 2015).

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