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16 week develop speed and endurance or 16 Week Half distance Swim Program


Peta Woodland

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16 Weeks

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Plan Description

16 week swim plan perfect for athletes looking to be able to swim a half distance swim comfortably and/or quickly. Fantastic standalone swim program for those wanting to improve their swimming speed and endurance.

This plan is ideal for those athletes completing their first half distance or those wanting to improve their swim leg, from beginners all the way through to elite athletes.

Each session in this plan gives a range of set lengths. eg. 3-6 x 100m gives you the option of completing 3 x 100m if you need more work and 6 x 100 if you are a fit/fast swimmer. If you are a less developed swimmer you do the minimum option. Elite swimmers complete the longer option. The sessions are based on your own pace and developing your own speed and endurance.

Training peaks shows the maximum time and distance, please disregard this if you are a developing swimmer as there are easier options for you!

The plan includes key testing and how to use the results from the testing in your sessions going forward.

This plan includes 5 pool sessions a fortnight with one open water swim a fortnight. It includes a race day and taper.

Please look under the work outs for help with terminology and exercise descriptions.

Please email 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.

This plan is intended for athletes who have a goal to swim 1.9km in a half distance race, or for those that want to develop their speed and endurance. It would be helpful if you have swum 1.5km in a swim session but not essential. 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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
3:03 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:03 hrs 1:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Peta Woodland

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 enjoy their sport, have time for other things, while still 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.

$50.00 - Buy Now