Couch to 2k Swim Plan | Beginner | 12 Weeks | HR & RPE | 3 Swims per Week | Email Access to Coach
Couch to 2k Swim Plan | Beginner | 12 Weeks | HR & RPE | 3 Swims per Week | Email Access to Coach
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your 12 Week Couch to 2km Swim Plan from a Level 3 WOWSA Swimming Coach
Welcome to your training plan!
This 12 week plan perfect for athletes looking to be able to swim 2km in a training session in order to feel comfortable to join most squad swims. It's also great for triathletes wanting to swim an Olympic distance or Half Iron swim comfortably.
This plan is for you if you know how to swim but haven't swam for a long time or maybe your technique needs some work.
If you have any questions about the plan or swimming email me karen.parnell@chilitri.com and I will get back to you within 24 hours.
Your plan includes:
- Three swims per week - structured session you can load on to your Garmin etc.
- Swimmer specific Strength & Conditioning Sessions
- Cross Training once a week to build your cardiovascular capability
- Training and Event Tips
- Structured sessions you can use with electronic devices
This plan is intended for athletes who have a goal to swim 2km. There is no minimum required level of fitness. This is not a learn to swim program but your plan includes swimming drills and tips to help you develop technique. You should be able to swim 400m freestyle/front crawl to start this plan.
Equipment needed is a standard pull buoy, fins, paddles and Finis Alignment Kickboard.
My name is Karen, I live in Southern Spain where I coach & run Triathlon training camps all year round (ChiliTri). So if you would like face to face coaching please get in touch. Karen is a WOWSA Level 3 open water swimming coach, IRONMAN® Certified Coach, British Triathlon Federation Level 3 Coach & Tutor. She is also a qualified Personal Trainer so all of the S&C sessions are tried & tested.
Good luck with your training and triathlon event!
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x4
|
02:14:00 | 01:00:00 |
|
Day Off
x2
|
—— | —— |
|
Other
x1
|
00:11:00 | 00:17:00 |
|
Strength
x1
|
00:24:00 | 00:35:00 |
|
Bike
x1
|
00:57:00 | 01:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:14:00 | 01:00:00 | |
|
|
—— | —— | |
|
|
00:11:00 | 00:17:00 | |
|
|
00:24:00 | 00:35:00 | |
|
|
00:57:00 | 01:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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