How to NOT suck at swimming - a comprehensive plan for anyone struggling with swimming

Average Weekly Training Hours 07:08
Training Load By Week
Average Weekly Training Hours 07:08
Training Load By Week

Prepare to transform you swim! We have included 50+ unique swim workouts categorized by speed, endurance, strength and race prep that will not only make you a more confident swimmer but a faster triathlon swimmer. Just follow the simple formula we have outlined and prepare to amaze yourself. With distances ranging from 1500-5200 yards there are swim sessions for everyone. These are the same workouts I have used to help hundreds of swimmers and triathletes take huge chunks off their swim times while coming out of the water fresh to tackle the rest of the race. Please email me at with any questions regarding plan outline, setting appropriate zones/paces, terminology, methodology, t-shirt size and/or personal coaching inquiries. Thank you for choosing Crushing Iron Coaching.

Sample Day 2
20,10,5 Swim

200 easy warmup. 20 x25s fast on :15 rest. 10x50s mod-hard pace on :15 rest. 5x100s mod pace on :15 rest. 10x50s mod-hard pace on :15 rest. 20 x25s fast on :15 rest. 200 easy cool cown

Sample Day 3
1-6 Swim

w/u 8 x 50 @:10r 25 drill/25 swim 600 Pull, 100 moderate/50 fast, rp Once through the following 1 x 300 free@:4:30 (:20r) 2 x 250 100free/50 stroke/100 free @4:00 (:20r) 3 x 200 @3:00 (:20r) 4 x 150 @2:30 (:15r), 50 fr/50 str/50 fr 5 x 100@1:30 (:10r) 6 x 50 choice @:60 (:20r) 600 kick w/fins, 100 moderate/50 fast, rp w/d 200 easy

Sample Day 4
40 x 50's

40 x 50s all fast on :50. Then cool down with 1000 pull easy

Sample Day 5
Broken 3,000

w/d 300 loose broken 3000 1000 @:30 rest 800 @:45 rest 600 @:60 rest add up total time, subtract rest 400 @:45 rest for 3000 time. 200 @:30 rest w/d 200

Sample Day 6
Drills and Pacing work

Warm up 400 swim, 300 single arm focus, 200 kick, 100 tarzan Main set 10 x 25 ALL OUT SPRINT, 20 sec rest. ALL OUT 400 find your 70.3 pace, breathing 3/5/7/9 3 rounds Cool down 200

Sample Day 7
Fast 25s (8x25s and 200) 2 x no band

Warm up with 200 done as 4x50 relaxed swimming on 10s rest Then do 4x50 with odd ones 25build/25easy and even ones 50 steady all on 10s rest. Then swim 100 nice and relaxed +++++ Main set is 2 times through thes patten 8x25 leaving on a send off so you are equal swim time with rest time--- swim all the 25s very fast. Then 200 as your fell (ok to use a pb) So the whole set is 2x(8x25, 200) +++ Cool down

Sample Day 8
25 x 25s

200 warm up with Pull buoy. Then right into 25x 25s all out sprint on :30 sec rest. No drills. No thinking. Just get faster. Get faster. Get faster. 200 easy easy. 10 x 50's with 15 fast and 35 easy. Same thoughts as before.