8 Week Swim Plan for 1 Hour E-Postal USMS Swim

Author

Coach Jacob at Empower Triathlon

All plans by this Coach

Length

8 Weeks

Typical Week

4 Swim

Longest Workout

1:30 hrs

Plan Specs

swimming

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Summary

This is an 8-week training plan that is designed to increase your swim volume, speed, and endurance to complete the 1 Hour E-Postal Swim held by US Masters Swimming every January 1 - February 28. This year the event is hosted by Ohio Masters Swim Club. https://www.clubassistant.com/club/meet_information.cfm?c=1308&smid=8216.

How the Event Works:
From January 1-February 28th, Pick a date and swim for 1 hour at any lap pool and try to swim as far as possible.
Have a friend, child, or partner on deck to count laps.
Document your results.
Register at the following web-site: https://www.clubassistant.com/club/meet_information.cfm?c=1308&smid=8216.


Repeat next year!

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:25

Jacob Brickman

Empower Triathlon

At Empower Triathlon, we strive to empower athletes to reach fitness and race goals this season and exceed them the next. We believe that adult endurance sports are a lifestyle that can and should last a lifetime. Through sustainable gains, athletes can reach their goals through steady progression and exceed their goals through consistent training. There are no limits. There are no short cuts.

Back to Plan Details

Sample Day 1

0:30:00
1234m
Technique Set-1

Warm-up
200 swim. Usually after 5-10 minutes of stretching on the deck.
Drill Set
5 x 50 Drill (choice)
Kick Set
2 x 50 Kick with fins -no board. Face down look up to breathe. Practice getting back to neutral swim (floating) position after each breathe
Main Set
4 x 100 Focusing on DPS on every 100. Goal toward 14 strokes per link
Swim Set
1 x 200 Pull with buoy and paddles -Focus on DPS (distance per stroke)
Warm Down
100 - 200 swim Easy Recovery
Total: 1350 yds.

Sample Day 3

0:45:00
1554m
Threshold Swim-Base 1

Warm-up
200 swim. Usually after 5-10 minutes of dynamic stretching on the deck.
Drill Set
6 x 50 drill
3 x 100 Swim/Kick -1st 100 (25 kick/75 swim) 2nd 100 (25 swim/50 kick/25 swim) 3rd 100 (75 swim/25 kick)
Main Set
6 x 100 RPE of 7-8 or HR in Zone 4 -RI of 20 sec.
Warm Down:
200 easy swim - Can incorporate some stroke (e.g. backstroke or Breast)
Total: 1800

Sample Day 5

0:30:00
1463m
Hard 30 Min Set

Warm Up:
200 swim
Main Set:
12 x 100 RPE of 5-6 or HR zone 4 RI 20-30 sec.
Warm Down:
200 easy

Sample Day 6

1:00:00
2560m
Zone 3 Tempo Swim - Base 1

Warm-up
200-400 swim. Usually after 5-10 minutes of dynamic stretching on the deck.
Drill Set
8 x 50 drill
Kick Set
4 x 50 Kick with fins
Main Set
5 x 200 Tempo swim with 20 sec rest between. Try to keep each set consistent.
1 x 200 Pull Set with buoy and hand paddles. Fully extent stroke to your thigh. With a quick recovery. Keep DPS low.
Kick Set
4 x 50 Kick with fins.
Warm Down
300 swim Easy Recovery
Total: 2800 yds

Sample Day 8

1:00:00
1829m
Technique Swim - Base 1

Warm-up
200 swim. Usually after 5-10 minutes of stretching on the deck.
Drill Set
10 x 50 Drill (Drill down/swim back)
Kick Set
4 x 50 Kick with fins and board. Focus on the up kick.
Main Set
5 x 100 Focusing on DPS on every 100. Goal toward 14 strokes per link
Alternately Swim Odds with fists
Kick Set
4 x 50 Kick with fins and board. Focus on the up kick.
Swim Set
1 x 200 Pull with buoy and paddles.
Warm Down
100 - 200 swim Easy Recovery
Total: 2000 yds.

Sample Day 10

0:45:00
1554m
Z-4 Threshold Swim-2

Warm-up
200 - 400 swim. Usually after 5-10 minutes of dynamic stretching on the deck.
Drill Set
6 x 50 drill
3 x 100 Swim 1st 100 (25 hard/75 moderate) 2nd 100 (25 mod/50 hard/25 mod) 3rd 100 (75 hard/25 mod)
Main Set
6 x 100 RPE of 7-8 or HR in Zone 4
Warm Down:
200 easy swim - Can incorporate some stroke (e.g. backstroke or Breast)
Total: 1700

Sample Day 12

1:00:00
2103m
Endurance/Speed Swim

Warm-up: 300 swim. Drill Set: 6 x 50 Drill Pull Set: 1 x 200 Pull with buoy and paddles Main Set: 1 x 200 -Build speed within the 200 (finish last 50 Fast) 4 x 100 -Descend w/ 10 sec. Recovery (The goal is to descend 3-5 seconds each 100-last one is fast) 4 x 75 - #1 -1st 25 fast, #2 -2nd 25 fast, etc… w/ 15 sec. Recovery 4 x 50 -Fast with full recovery between each (1-2 Minutes) 4 x 25 -Fast w/ 30 sec Recovery Warm Down: 300 Swim Easy Recovery Total: 2300 yds.

8 Week Swim Plan for 1 Hour E-Postal USMS Swim

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