Triathlon / Swim · 20 weeks · Intermediate
Time-crunched? This plan gets you faster on fewer, smarter swims.
A 20-week, lower-frequency swim block for athletes who can't live in the pool but still want real improvement. Every session earns its place: CSS-based pacing, technique focus, and threshold work, with no junk yardage.
Who it's for
Busy swimmers and triathletes training 2–3 swims a week who want efficient, structured progress.
What's inside
- ✓20 weeks of efficient, structured swim sessions
- ✓CSS-based pace zones
- ✓High technique-to-volume ratio — economy first
- ✓Built-in recovery weeks
- ✓Purpose notes on key sets
Built on the method of Breno Melo.
Want weekly feedback and race-day strategy? Apply for 1:1 coaching instead.
Sample week
What a typical week looks like.
Monday
Technique + drill focus set
Tuesday
CSS / threshold main set
Wednesday
Rest or dryland strength
Thursday
Speed and stroke-rate set
Friday
Aerobic endurance swim
Saturday
Long continuous / open-water simulation
Sunday
Rest or easy recovery swim
Instant delivery via TrainingPeaks (no paid TrainingPeaks membership required) + PDF · Open Water / Pool · 20 weeks · 2–3h/week