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12 week build SWIM 140.6 full distance Plan


Peta Woodland

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12 Weeks

Plan Specs

swimming beginner intermediate advanced masters pace based

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Plan Description

12 week swim plan perfect for athletes looking to be able to swim an full distance 3.8km swim comfortably and/or quickly.

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 are a developing swimmer 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 5-6 pool sessions a fortnight with one open water swim a month. 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 3.8km in a full distance race. 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 buoy, fins, paddles


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:17 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:17 hrs 1:30 hrs

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.

Sample Day 1

Welcome to the program

200m freestyle (F/s) warm up - easy
200m Pull buoy - breathe every 3/4/4/5 on the 25m)
Fins on
fingertip 25m/swim 25 x 2
Thigh tap 25m/swim 25m x 2
6-1-6 25m/swim 25m x 2
200m side kick with fins
Fins off

Main set all alternate easy/hard
6-10 x 100m (15RI)
4-8 x 50m (15 RI)
4-8 x 25m (15 RI)
100-200m Cool down breastroke/backstroke

Sample Day 3

Speed and threshold

300m F/S easy
200m Pull buoy - breathe 3/4/4/5 on the 25m)
200m side kick w/fins
100m Easy freestyle

Main set
2 x 200m 50m hard, 100m easy, 50m hard
4-8 x 100M med + 10 sec
4-10 x 50M med + 10 sec
200m Cool down Half f/s rest non f/s

Sample Day 5

CSS test

300m F/S easy
200m Pull buoy easy
2 minute rest
400m time trial - write time down
500m easy - half f/s half b/s & Br/s
2 minute rest
200m time trial - write time down
200m Cool down

Sample Day 9

Drills and CSS

200m freestyle (F/s) warm up - easy
200m Pull buoy - breathe 3/4/4/5 on the 25m
Fist drill 25m/swim 25 x 2
Fins on
Single arm 25m/swim 25m x 2
6-3-6 25m/swim 25m x 2
200m side kick with fins
Fins off

Main set
6-15 x 100m CSS + 10 sec
Alternate easy/hard
4 x 50m (10 RI)
8 x 25m (10 RI)
200m Cool down (half f/s) and rest breaststroke (Br/s) and backstroke (B/S)

Sample Day 11


200m F/S easy
Fins on
200m 6-1-6 25m/swim 25m
100m finger tip drag 25m/swim 25m
100m Single arm 25m/swim 25m
Fins off
200m fist drill 25m/swim 25m

Main set
2-5 x 200m build each 25m, 20 sec RI
4-6 x 100m CSS + 10 Sec
4 x 50m hard + 15 Sec RI
200m Cool down Half f/s rest non f/s

Sample Day 13

Open water swim (OWS)

swim 40 minutes open water swim. if you have a wet suit and if it is cool enough, use it.. Just get comfortable in the water and swim. If you won't have access to open water then do this session in a swimming pool.

swim hard for 2 minutes
then warm up pace for 10 minutes
Medium pace for 10 minutes
hard for 2 minutes
easy for 16 minutes

Sample Day 15

Endurance Development

300m freestyle (F/s) warm up - easy
200m Pull buoy - breathe 3/4/4/5 on the 25m
200m side kick with fins
4 x 100 Build each 25m over the 100m 15 secs RI

Main set
200m CSS + 20 Sec
150 CSS + 15 Sec
100 CSS + 10sec
50m sprint +1 minute rest
complete through x 2-3

0-2 x 200m paddle/pull 20 sec RI
200m cool down

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