this is a plan for Olympic distance and 70.3 athletes, or OpenWaterSwimmers doing their basebuilding in the pool.. it is easy to read and follow, very basic sessions, nothing academic. if you would like to start with longer sessions, just feel free to increase the reps. the drills are up to you, there are not too many to do. it is important that you define your CSS when you start the plan.
easy to follow, mostly based on RPE 1 to 10, 1 being easy 10 very hard. runs in threshold pace. if you have any questions, please mail email@example.com.