Swimrun Training with Envol Coaching

In 13 weeks, it will be racing time again with the first 2017 ÖtillÖ qualifier in Hvar, Croatia. Our sponsored athlete and coach, Nicolas Remires, has designed a 12 weeks training program to be as ready as possible for an event with this similar racing distances.

Do not miss the start of the program. 12 weeks is a short amount of time but it is a crucial period if you want to be totally set before a big 40-50km swimrun race. The first part of the program is a four weeks strength period where you will focus on building a strong and solid body. If you are already a beginner or an experience swimrunner, you shouldn’t neglect this period that will help you to add some more speed and intensity in the next two blocks.

If you have any specific questions about the training program, you can contact Nicolas at nicolas@envolcoaching.net .

About the coach
Nicolas Remires is a French endurance sports coach in Stockholm, specialised in triathlon and its three activities and also swimrun. After obtaining a Master’s Degree at the University of Health and Sports in Font-Romeu, France, he traveled, lived, worked as a teacher and coach, raced all over the world, to finally settle in Sweden. In Stockholm, where he moved in 2010, he created the company Envol Coaching, that provides personal and group coaching. He coaches athletes of all levels, for races from sprint triathlon to ironman distance, 5km to ultra marathon, open water swimming, swimrun and cycling.
His achievements in swimrun include: 4th and 3rd ÖtillÖ World Championships (2016-2015), 1st Utö Swimrun (2015), 1st Borås Swimrun (2015-2016), 2nd Ångalöppet (2014, 2015).

12 weeks training program for an ÖtillÖ qualifier swimrun

It is important to realise that the race you signed up for is a big challenge. The running distances are between 30 and 40km in really specific landscape (mountain, slippery rocks, forest, ...). The swimming distances are between 5 and 10km and some swim sections can be more than 2km long. Water temperature also vary between 8 and 15°C. You have to be ready for your specific challenge. It would be a good idea to train on the course if it is possible. If not, you can still reproduce the distances during your long trainings.

You will race a long endurance race, that is why it is important to have built some endurance and experience through the years. Training is not starting 12 weeks prior the event. You need a good preparation period 20-24 weeks before the race. But the last 12 weeks are always more specific.
First block of the 12 weeks training program will be a 4 weeks Base training with a main focus based on strength. Getting yourself stronger will be necessary to be able to add more speed in the following 8 weeks. Recommendations will be at least one swim and one run with a focus on strength and also some time in the gym working on your core, strength and flexibility. Race distance ≈35-50km inc 20% of swimming

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” 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 20minCore 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)
Pool:
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
­
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

After week 4, the next block will be more oriented in the Efforts. We will build more cardio, run and swim a bit quicker, add more kilometers every week.

Part 2: Week 5 to 8

Part 3: Week 9-12

For details and questions contact nicolas@envolcoaching.net or visit www.envolcoaching.net