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SWIM HOBBS ISLAND 1-miler Training Plan


Ali Meeks

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12 Weeks

Plan Specs

swimming beginner intermediate

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Plan Description

This training plan has been designed to help you prepare for a 1-mile open water swim at Swim Hobbs Island, a kayak-supported river swim in the Tennessee River. This plan is intended to work forward from being able to swim 300 yards with rest in between to swimming one mile in open water, which is 1760 yards. This is a 12 week plan, and we assume that you have been swimming one or two times per week leading up to this.

The Swim Hobbs Island 1 miler event and this training plan are not intended for brand new swimmers, but rather beginning lap swimmers and intermediates who feel comfortable in deep water and have no fear there. For those who are learning to swim or have open water fear, please get in touch with coaches Ali Meeks or Lisi Bratcher for information on swim help in Huntsville, or from your local swim instructor.

Of course, you should consult your doctor beginning any exercise routine, and by purchasing this plan you assume all risk from training and racing.

In this plan, swims are described in yards, assuming a 25 yard pool, because almost all indoor pools in the US are 25 yards long. Example: Swim 100 means to swim 100 yards, or 4 lengths without stopping.

Suggested rest periods are given after each swim. Example: r: 10 means rest 10 seconds after each swim effort. If no rest period is given, rest as much as you want.

W/U means warmup easy swimming and C/D means cooldown easy swimming. Where drills are given, explanations follow in the "pre-activity comments" section of the workout.

Workout codes are sometimes at the front of each workout title; it's ok to ignore those, they are just for coach use in remembering which workouts have been assigned.

We recommend that you have a kickboard, pull buoy, and a pair of shorter fins for use during these swims, just to make life more fun. All of these can be found on

Never swim alone, indoors or out. Most certainly do not swim alone outdoors without a kayaker or a spotter onshore who is prepared to stay alert and call for help if needed.

There are suggested open water swims in this plan that can be done at various swim beaches near Huntsville (Wheeler Lake Campground in Decatur / Hillsboro or Lake Guntersville Campground: or at other swim areas that may be near you.

If open water swimming without a kayaker, you should stay in shallow water where you can touch bottom, and you should have an alert onshore spotter. If swimming in deep water, you should always be accompanied by a kayaker who is wearing a Coast Guard approved Personal Floatation Device (PFD) and also has along an extra Coast Guard approved throwable PFD in case you should need it. Always be alert of boating traffic and weather.

A great inexpensive tool for having a float along with you during kayaker supported open water swimming is the New Wave Swim Buoy, $35

Water temperature on event day is expected to be between 77 and 83 degrees, which is very comfortable with or without a wetsuit. While we usually have wetsuit categories for the event, we definitely do not recommend using a wetsuit for the Swim Hobbs Island event if you have not trained and raced in one before.

Enjoy your plan and see you at Swim Hobbs Island!


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2,938m 1,829m
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Workouts Per Week Weekly Average Longest Workout
2,938m 1,829m
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Ali Meeks


Ali Meeks offers triathlon coaching and custom training plans developed with and for you in a comprehensive triathlon training approach for a goal race or whole season. She also provides in-person and online proven swim technique work to boost performance and ease in pool and/or open-water.

Sample Day 1

Swim 600 yds, 4x100 easy

W/U: 50 swim

Swim 4 x 100 easy, take as much rest as you want.

Kick 4 x 25 with kickboard, take as much rest as you want.

C/D: 50 swim easy.

Sample Day 3

Swim 600 yd HR 3, 50 repeats, 150 straight

W/U: 50 swim.

Swim 5 x 50, r: 20.

4 x 25, alternate one swim / one kick with kickboard, r: 30.

Swim 150 no stopping!

C/D: 50 swim easy.

Sample Day 5

Swim 600 yds, 300 first straight swim

Endurance swim today: Try to swim as far as you can at a sustainable pace without really stopping. Can you make it 300 yards? If not, just go as far as you can without stopping, then rest :20, then go again, repeat until you've reached 300 yards.

4 x 25 kick, r: 20

6 x 25, do the first 10 strokes of each FAST, take as much rest as you want between each 25.

C/D: 100 easy

Sample Day 8

Swim 600 yds, 5+4+3+2+1

W/U: 50 easy

Swim 5+4+3+2+1 lengths, resting :15 seconds at each of the plus signs above. (Just to clarify... when we say a "length," we mean just one length of the pool. When we say "lap," we mean down and back.)

5 x 25 swim, r: 10, building speed from start to finish of each 25. This is called a "build".

C/D: 50 easy

Sample Day 10

Swim 600 yds HR 3-4, 5 x 100 NS

W/U: 50 swim.

Swim 5 x 100 with first 50 at moderate speed, second 50 build, r: 30 between 100s.

C/D: 50 easy.

Sample Day 12

500 ss

500 straight swim without stopping, similar to Week 1.

Sample Day 15

Swim 700 yds HR 3, 3x200 NS

W/U: 50 swim

Swim 3 x 200 with first 100 at moderate speed, second 100 build, r: 30 between 200s.

C/D: 50 easy

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