Couch to 2km in a training session - 8 week plan - swim 3x a week

Average Weekly Training Hours 02:38
Training Load By Week
Average Weekly Training Hours 02:38
Training Load By Week

8 week plan perfect for athletes looking to be able to swim 2km in a training session in order to feel comfortable to join most squad swims. You may have been taught how to swim but haven't swam for a long time and/or your technique might not be up scratch. Please look under the work outs for help with terminology and exercise descriptions. Please email contact@energisecoaching.com.au with any questions. We will answer most questions within 12-24 hours. Peta from Energise Coaching coaches athletes of all levels and abilities and prides herself in sustainable training that fits in with the rest of your life. Required: This plan is intended for athletes who have a goal to swim 2km. There is no minimum requirement level of fitness. This is not a learn to swim program although there is plenty of drill work to help you develop technique. Equipment required; pull bouy, fins, paddles

Sample Day 1
0:35:00
900m
Welcome to the program

4 x 50: freestyle (F/s) easy 25m/breastroke 25m (20 seconds Rest interval - 20 RI after each 50m)


Drills (see below for new drills explanation)
Drills fingertip 25m/F/s 25m x 2
Thigh tap 25m/F/s 25m x 2
6-1-6 25m/F/s 25m x 2
100m kick with fins

Main set all alternate easy/hard
8 x 25m (15 RI)
100m Cool down breastroke/backstroke
(900m)

Sample Day 3
0:40:00
1000m
Swim 2

4 x 50: F/s - easy 25m/breastroke 25m (20 seconds Rest interval after each 50m - 20 RI)

4 x 50m Pull buoy - breathe every 3/4/4/5 changing on the 25m - 20 sec RI

Drills (see below for new drills explanation)
Drills fingertip 25m/F/s 25 x 2
Fist drill - 25m/F/s 25m x 2
6-1-6 25m/F/s 25m x 2
100m kick with fins

Main set all alternate easy/hard
4 x 25m (15 RI)
100m Cool down breastroke/backstroke
(1000m)

Sample Day 5
0:40:00
1100m
Swim 3

6 x 50: F/s- easy 25m/breastroke 25m (20 seconds Rest interval after each 50m - 20 RI)

4 x 50m Pull buoy - breathe every 3/4/4/5 changing on the 25m - 20 sec RI

200m kick with fins

Main set all alternate easy/medium/hard
12 x 25m (15 RI)
100m Cool down breastroke/backstroke
(1100m)

Sample Day 8
0:45:00
1200m
Swim 4

8 x 50: F/s- easy 25m/breastroke 25m (20 seconds Rest interval after each 50m - 20 RI)

4 x 50m Pull buoy - breathe 3/4/4/5 on the 25m - 20 sec RI

Fist drill 25m/F/s 25 x 2
Thigh tap 25m/F/s 25m x 2
6-3-6 25m/F/s 25m x 2
200m side kick with fins

100m Cool down (half f/s) and rest breaststroke (Br/s) and backstroke (B/S)
(1200m)

Sample Day 10
0:45:00
1200m
Swim 5

100m F/S easy
4 x 50m Pull buoy - breathe 3/4/4/5 on the 25m) - 20 sec RI each 50m
200m side kick w/fins
100m Easy freestyle

Main set
8 x 50M medium pace + 20 sec RI
200m Cool down Half f/s rest non f/s
(1200m)

Sample Day 12
0:45:00
1200m
Swim 6

100m F/S easy
4 x 50m 6-1-6 25m/F/s 25m
2 x 50m finger tip drag 25m/F/s 25m
2 x 50m thigh tap 25m/F/s 25m
4 x 50m fist drill 25m/F/s 25m

Main set
4 x 50m medium + 15 Sec RI
8 x 25m Medium + 10 Sec RI
100m Cool down Half f/s rest non f/s
(1200m)

Sample Day 15
0:45:00
1300m
Swim 7

100m freestyle (F/s) warm up - easy
4x50m Pull bouy - breathe 3/4/4/5 on the 25m (15RI)
200m side kick with fins
4 x 50 Build each 25m over the 100m 15 secs RI

Main set
12 x 25m medium 10 sec RI

2 x 50m paddle/pull 15 sec RI
200m cool down breaststroke, backstroke
(1300)

Peta Woodland
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Energise Coaching - triathlon, running, swimming

I believe in sustainable training around living life. I see too many people burning out when age group athletes should be able to enjoying their sport, have time for other things, while seeing solid performance gains. I offer personalised training programs & coaching or group coaching services to swimmers, triathletes and runners to suit lifestyle and performance goals.