SS Intermediate clinic 4 week plan

Average Weekly Training Hours 04:58
Training Load By Week
Average Weekly Training Hours 04:58
Training Load By Week

This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 2, STA, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, Ironman triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon. Purchase of this plan includes our comprehensive Swim Training Guide, which explains how to use your training plan, including swim drills and open water articles, plus email access to Nick at any time for questions that you may have about this plan. Once you have signed up we will email you the Description Document. Questions? Please visit us on the web at www.speedyswimming.co.uk or email Nick directly at: speedyswimming@gmail.com

Sample Day 1
0:30:00
Core Strength BW

planks to failure once good form goes
2x20 otherwise

Sample Day 2
1:00:00
swim drills easy

Warm Up
400m FC Surge every 2nd length. Every 4th length BC
Main Set: All on 30 secs recovery.
Non drill 100’s breathing to weaker side
100 FC
100 FC Zips and Pull
100 FC
100 O Ring Bilateral every 3
100 FC
100 Single arm FC
100 FC
100 FC Touch thigh Bilateral every 3
100 FC
100 single arm BC (1 arm at waist)
100 Glide Bilateral every 5
100 FC
100 drag fingers Bilateral every 3
100 FC
100 FC Power push Bilateral every 3
Cool Down
150 mix of BR/ BC
50 Sculling

Sample Day 3
0:30:00
Core Stability Pilates

planks to failure once good form goes
2x20 otherwise

Sample Day 4
0:45:00
1800m
Develop pacing awareness 2 by keeping time with the beep

Aim: Develop pacing awareness by keeping time with the beep Lunch session Warm up: 100m FS 2 x 50m pull 4 x 25m choice of drill 100m not FS (i.e. backstroke, butterfly or breaststroke) Take 10s rest between each Main set: 4 to 6 x 100m at tempo pace + 1 beep recovery (eg: 15.80 sec rest) 4 to 6 x 100m at CSS pace + 1 beep recovery (eg: 15:00 sec) Try to do all your turns and finishes ‘on the beep’ Note how your effort or focus changes as you progress through the set Cool down: 200m easy, choice of strokes Total: 1400m to 1800m

Sample Day 6
1:00:00
6x100 + drills @70%

Warm Up 6x 100m alternate drill / FC recovery 10 secs after each 100 Main Set: 1 min recovery after set of 100’s 6x 100m @ 70 decreasing rest (1st 100m 40 rest, then 35,30,25,20) Aim to stay within 10 secs of 1st 100m time 6x50m FC @ 75% decreasing rest (1st 50m 20 rest, then 17, 14, 11,8,5) Aim to stay within 5 secs of 1st 50m time Drills (20 secs recovery on all) 100 FC Glide 100m barrel roll (1 stroke + twit 360 repeat) 100m FC “reaching over a barrel” 100m catchup 100m power push 100m reduce stroke count -2 100m FC Hard 95% (take time) Cool Down 200m easy as 100FC, 50 BR, 50BC

Sample Day 7
0:50:00
Aerobic end tech

Warm Up
400m FC Surge every 2nd length. Every 4th length BC
Main Set: All on 30 secs recovery.
Non drill 100’s breathing to weaker side
100 FC
100 FC Zips and Pull
100 FC
100 O Ring Bilateral every 3
100 FC
100 Single arm FC
100 FC
100 FC Touch thigh Bilateral every 3
100 FC
100 single arm BC (1 arm at waist)
100 Glide Bilateral every 5
100 FC
100 drag fingers Bilateral every 3
100 FC
100 FC Power push Bilateral every 3
Cool Down
150 mix of BR/ BC
50 Sculling

Sample Day 8
0:40:00
Core HIIT

HIIT is high intensity interval training which is really good at burning fat and boosting your metabolism whilst building functional strength do 2x 4 mins as 45 secs on 15 off with each set of 4 exercises. then repeat

Nick de Meyer
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Sound Coaching

Online coaching using Training Bible coaching methods of periodisation & training

I'm a master endurance coach with Training Bible Coaching UK

Open Water swimming coaching Shepperton lake in Surrey

Dynamic Bike fitting using computrainer spinscan and bike fit systems

1-2-1 swim coaching for triathlon at an Endless Pool in Chertsey Surrey

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