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

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

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!

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.

Jacob Brickman
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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.