By the time you read this, you should have spent the last 8 weeks following the 2 first phases of my free 12 weeks swimrun training plan. It means that over the last 8 weeks, you’ve spent over 40 hours in the water, and even more running. Can’t get enough? Here comes the third and last part of my free 12 weeks swimrun training programme that will take you all the way to the finish line of an ÖtillÖ qualifier. Read on, it gets nasty!

 

Less volume, more speed and intensity

By now, you should really start to feel the rewards of your hard work. With 8 weeks of structured training behind you, you are ready for three more weeks of intense training followed by one soft tapper week before race day. In this last phase of this swimrun training plan: we decrease the volume to get your body rested for race day. The three first weeks though, focus on quality: go faster and train more intense. Keep on pushing, the start line of ÖtillÖ Hvar is close!

 

Test your material, get your team ready

Take advantage of this last phase to really try out your material. You don’t want to find out that your wetsuit chafes after 20 kilometers. Reproduce race conditions: train on your race’s distance and terrain, to get ready for the challenges awaiting. The best way to get ready for a race? Swimrun training camps! Check out our coming training camp in Barcelona (March 24th-26th) and in Utö

Now is also a good time to tune in with your partner. Discuss how you will communicate during the race, how you will manage the challenges your team faces and what your expectations are for your race. (Pro tips: get your team mentally prepared with my sports psychology coach colleague Susie, who already works with some of my athletes on that kind of topic)

 

Let me know what you think about my swimrun training plan!

I hope you enjoyed my swimrun training plan! Let me know how it went in the comment section of this article. As usual, dont hesitate to drop me a mail if you have any questions related to this plan or if you need some specific coaching for your next race!

Click here to get a printable version of the training plan.

 

swimrun training plan

Photo credits – ÖtillÖ 2015 – Jakob Edholm

12 weeks Swimrun ÖtillÖ qualifier program - Week 9 to 12

 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
Week9
RACE SPEED

Compulsory:
- 4 swims
- 3 runs
- 2 swimrun
Optional (Recommended):
1 swim (60min of technique)
1-2 runs (75-90min easy pace)
Pool:

Technique: 60min inc. drills and test 3x300mt with 60” rest

Strength/Speed: 4200mt inc. 6x 400mt pb/pa with the swimrun partner (increasing the pace in the 400s) + 12x50mt no gear (one easy/one hard), Wu/Wd

Efforts: 4000mt Inc. 1000mt drills/kick, 6x (300mt PbPa race pace + 100mt no gear hard) with 10” rest, Wu/Wd

Open water:
Strength: 90min inc. 4x (15min PbPa at race pace with 50 strokes hard every 4min) with 60” rest, Wu/Wd without gear

Long: 2h30 comfortable in specific race landscape

Distance/Efforts: 90min 4x3km increasing every km in the 3km.

Efforts/Speed: 60min inc. 8x 1km at your 3km race pace with 60” rest
3h easy swimrun with swims inc. a 2000mt and runs between 5 to 50min (inc. a 10km)

75min with fast runs and fast short swims (a few 50s and 100s)
Core and strength: 2x 30min of specific swimming and running strength/flexibility
Week10
RACE SPEED

Compulsory:
- 4 swims
- 3 runs
- 2 swimrun

Optional (Recommended):
1 swim (60min of technique)
1-2 runs (75-90min easy pace)
Pool:

Technique: 60min inc. drills and test 3x300mt with 60” rest

Strength/Speed: 4200mt inc. 6x (300+200mt pb/pa with the swimrun partner (increasing the pace in the 300s and race pace constant in the 200s) + 12x50mt no gear (as 25mt easy/25mt fast), Wu/Wd

Open water:
Strength: 90min inc. 3x (10-5-3min solid) pb/padd increasing the pace with 30” rest

Continuous: inc. wu: 10min + 5x (1min hard/1min) easy no gear + 3x15min non stop pb/padd at race pace with swimrun partner if possible
Long: 2h15 comfortable in specific race landscape

Distance/Efforts: 75min 4x2km at 95% of your max with 60” rest

Efforts/Speed: 60min inc. 8x 1km at your 3km race pace with 60” rest
3h easy swimrun with swims inc. a 2000mt and runs between 5 to 50min (inc. a 10km)

90min easy pace focusing on transitions
Core and strength: 2x 30min of specific swimming and running strength/flexibility
Week11
RACE SPEED

Compulsory:
- 3 swims
- 3 runs
- 3 swimrun

Optional (Recommended):
1 swim (60min of technique)
1-2 runs (75-90min easy pace)
Pool:

Technique/Speed: 60min inc. drills/Kick + 800mt of 25s/50s/75s easy to fast

Open water:

Strength: 75min inc. 3x (8-6-4-2min solid) pb/padd increasing the pace with 30” rest

Continuous: inc. wu: 10min easy no gear + 40min non stop pb/padd race pace + 10min wd
Distance: 90min comfortable in specific race landscape

Distance: 75min comfortable

Efforts/Speed: 60min inc. 5x 1km at your 3km race pace with 60” rest
2h easy swimrun with swims inc. a 1500mt and runs between 5 to 50min (inc. a 7km)

90min easy pace focusing on transitions

75min with fast runs and fast short swims (a few 50s and 100s)
Core and strength: 2x 15min of specific swimming and running flexibility.
Week12: RACE
Pool:
Speed: 45min inc. drills and series of short intervals (25-50-75-100mt easy/hard…)

Open water:
35min inc. 4x 2min solid pb/padd increasing the pace with 30” rest, 2 days before the race
Distance: 45min Easy pace with a few strides (4x 50-70mt)

Distance: 45min Easy pace, 3 day before the race
45min easy pace to test all the gear at the beginning of the week

30min easy pace to test all the gear the day before the race

RACE
Core and strength: 2x 15min of specific swimming and running flexibility.

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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