Swimming
Training plan for swimming
Swimming towards an open-water race, or getting stronger in the pool? TriQuest builds a personal swimming plan with distances and pace from your own CSS, around the days and time you have.
How your swimming plan is built
Choose your race, such as Vansbrosimningen or a swim race with its own distance, or a development block without a race, and tell TriQuest when you can swim. The plan is built in phases to the start, with technique and endurance as the base and more speed as the race draws near.
- Distances, intervals and rest, week by week.
- Lighter weeks at regular intervals, and a taper before the start.
- Your week decides: swim days, time per day and which day the longer session goes on.
Pace from your CSS
- The sessions' pace per 100 metres comes from your CSS, your critical swim speed.
- Pool or open water: the session is set up for where you swim.
- Swim sessions go to your Garmin, step by step with pace targets, and the lengths come back to the plan on their own.
A coach who knows your training
- Ask about today's session, your technique or your week. The coach proposes, you approve.
- If your shoulder hurts, the coach follows it up and trains around it until it is gone.
- It is training advice, not medical advice.
See your progress
- Every swim against the plan, with time, distance and pace.
- Personal records in the pool and in open water, and how they have developed.
- Swimming with running and cycling becomes triathlon, in the same plan.
Common questions
Common questions about swim training
What is CSS?
CSS is your critical swim speed, the pace you can hold for a long time. TriQuest uses it to set the pace of your sessions.
Can I train for an open-water race?
Yes. Choose the race, and TriQuest builds a plan to the start, with open-water sessions when the season allows.
Does it work with my Garmin?
Yes. Swim sessions are sent to your Garmin step by step with pace targets, and what you swim comes back to the plan on its own.
What happens if I get injured or ill?
The plan adapts. You can pause your training and get a gradual return, and the coach follows up the issue and proposes changes you approve.
What does it cost?
Everything is included at no cost during the beta.
More about TriQuest
Triathlon
Plans from sprint to full distance, with bricks, a taper and race nutrition.
Cycling
Plans for bike races, a training computer, routes and power intervals.
Cross-country skiing
Plans for ski races, on snow or roller skis by the season.
Vasaloppet
90 km from Sälen to Mora: long sessions, double poling and roller skis to snow.
Vätternrundan
315 km around Lake Vättern: long rides that grow, the trainer in winter and fuel all the way.
Bike computer
Build your own screens for every bike, on your phone.
Race nutrition
Carbohydrates, fluid and sodium for the race, step by step.
Ready to train smarter?
Let TriQuest bring your plan, sessions, analysis and coaching together in one place.