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.”
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).
