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. Email contact@energisecoaching.com.au with any queries. Peta is happy to answer your questions in regards to the plan or terminology or the drills. Peta coaches all levels of athletes in the pool 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/swim 25 x 2
Thigh tap 25m/swim 25m x 2
6-1-6 25m/swim 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: freestyle... (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

Drills (see below for new drills explanation)
Drills fingertip 25m/swim 25 x 2
Fist drill - 25m/swim 25m x 2
6-1-6 25m/swim 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 3/4/4/5 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/swim 25 x 2
Thigh tap 25m/swim 25m x 2
6-3-6 25m/swim 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/swim 25m
2 x 50m finger tip drag 25m/swim 25m
2 x 50m thigh tap 25m/swim 25m
4 x 50m fist drill 25m/swim 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

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.