Iron Distance Swim Only

All Levels: 18 Weeks: RPE

  • Duration: 18 Weeks
  • Level: All Levels
  • Goal: Completion + Improved Technique
  • Min Week: 2:00 hours
  • Max Week: 3:40 hours
  • Focus: RPE
  • Weekly Swims: 4

Why Choose This Plan?

This 18-week Iron Distance swim plan is designed to help swimmers of all levels, from those new to long-distance swimming to seasoned triathletes, confidently prepare for the 3.8km swim leg of an Ironman. The structured and progressive workouts are carefully crafted to build endurance, refine your technique, and improve pacing over time. With integrated CSS (Critical Swim Speed) testing, you’ll regularly assess and adjust your pace zones to ensure you’re training at the right intensity for optimal performance.

A key feature of this plan is its focus on improving technique. You’ll have access to a comprehensive drill video database, providing you with the tools to refine your stroke, enhance efficiency, and swim more effectively. The flexibility of the plan allows you to adapt it to your schedule, making it easy to stay consistent and make steady progress even with a busy lifestyle. With lifetime access to the plan and all future updates, you’ll always have the latest and most effective training resources. Additionally, you’ll benefit from coach support for any adjustments or advice you may need, helping you stay on track to achieve your Ironman swim goals.

Level: Beginner

Training Smarter 🏊  Not Harder

Sync your swim plan seamlessly with over 100 devices and apps, including popular platforms like Garmin, Fitbit, and Apple Watch. This integration allows you to track your progress effortlessly, monitor your performance metrics, and stay on top of your training goals. Whether you’re focusing on pacing, distance, or technique, you’ll have real-time data at your fingertips to help measure improvements.

Please note that for swimmers using Garmin, detailed swim metrics will only sync to Garmin Connect if your workouts are set as structured. This ensures you get the most accurate tracking and feedback from your sessions, keeping your training efficient and on target.

Your 🤸‍♀️ 5 Day Stretch Plan

As a biomechanics coach, I know that no training plan would be complete without improving how your body moves. That’s why I’ve included 5 x 10-minute stretch sessions focused on enhancing your flexibility and preventing injury. These targeted sessions are designed to optimise your biomechanics, ensuring you can train confidently with worry-free training. As part of Team JC, you’ll get free access to the follow-along videos, so you can easily incorporate them into your routine!

🏆 Stay Ahead with Team JC

When you join Team JC, you’re not just getting a plan—you’re becoming part of a supportive community of athletes. You’ll stay up to date with cutting-edge training research, receive exclusive content like videos and expert tips, and get access to all future updates for free. It’s a growing community where you can connect, learn, and push yourself to new heights, all while having direct access to me for any support you need along the way.

Lifetime Access + Free Updates!

All Training Plans come with a 30-day money-back guarantee, so you can purchase with confidence. Plus, when you buy this plan, you’ll get a free basic TrainingPeaks account, where the plan will stay for repeated use – perfect for future training cycles! You’ll also receive all future updates to the plan at no extra cost, ensuring your training stays current and effective.

Train With Jen & Team JC

Training with me means you’re not just following a plan—you’re training with purpose. As a qualified triathlon and biomechanics coach, I design each workout with injury prevention and performance in mind, so you can push your limits safely. Expect clear, structured sessions that guide you towards your goals, with flexibility built in for your individual needs.

By using TrainingPeaks, you’ll enjoy seamless integration of your workouts, tracking your progress with real-time data. TrainingPeaks ensures you stay on target with daily insights, making it easy to monitor fitness gains, recovery, and performance.

Ready to take your training to the next level? 

Coach Jen Coppock
Jen Coppock
Triathlon Biomechanics Coach
Llangollen, North Wales