This 12-week base training plan is designed specifically for athletes like you—integrating functional strength training, low-intensity endurance, swim drills, and structured walk/run sessions to enhance your performance and prevent injuries. By following this plan, you'll progressively build strength and endurance with a structured 3/1 approach (3 weeks load / 1 week recovery). Start with 4.5 hours per week, peaking at 10 hours—all while following a proven method backed by the National Academy ...