SWIM BOOST PACE BASED 750-1500 INTER | ADVANCED FREESTYLE / FRONT CRAWL 12 weeks

Average Weekly Training Hours 00:58
Training Load By Week
Average Weekly Training Hours 00:58
Training Load By Week

Sport: Swim
Includes Strength and Conditioning, Plyo, Warm ups and Cool downs

Distance | Event: Swim 750 to 1K

Suitable for: Intermediate | Advanced

Suitable for an athlete conditioned or regularly training in this sport, or fit enough from other sports to require a challenging programme of improvement in their chosen discipline. Your goal may be a personal best, finishing high up in a banner event or representing your club regularly. You may also be stepping up a distance and want to do this in a smart way that maximises your resistance to injury and avoids overtraining. You get a progressive programme based on your chosen way of measuring effort that’s clear, easy to follow and starts with testing and manageable sessions that grow more challenging as you improve.

The plan will work your threshold pace and long endurance pace, ensuring that you knock significant time off your swim performance at the end of the training period. Shorter harder sessions are in the week, with a longer swim and optional technique sessions at the weekend

This swim boost programme suitable as a stand-alone performance programme for competent and confident short distance swimmers or Sprint triathletes. It is POOL BASED' with some additional Open Water and Sea sessions included if you want to use them at the end of this plan. This programme will be suitable for you if you are regularly swimming between 750 to 1500 per session, front crawl with times per 100 between 1-25 and 2:15. All timings are set according to your swim ability

The programme is 12 weeks and you'll need to be able to use a pool clock or body worn device to measure your pace. Theraband or old cycle tyre inner tube handy too. If you want to rely on a similar programme using Critical Swim Speed - CSS by Swim Smooth, BTF performance partner then select the performance swim programme with ‘CSS’ in the title.

If you want to view other swimmer’s comments on the programme and coaching methodology, please visit www.swimwerkx.com.

Plan includes all tests, calculators and sessions on Monday, Wednesday and Saturday.

What you get:
• Video introduction and Welcome
• Full test protocols for benchmarking and improvement, plus retesting sessions
• One-minute videos on Training Peaks set up and use, plus how-to PDF
• Information on all links to connect your training device and Training Peaks+
• Free Swim Technique Video Library on YouTube
• ALL sessions based on YOUR fitness, pace, heart rate or power metrics
• Inbuilt ‘progression’ challenge, sessions get more challenging the fitter you get
• Full illustrated guides on all strength and conditioning sessions
• A plan based on your chosen way of measuring your effort and improvement
• A programme based not on hours, but on fitness progression for your chosen event
• An invitation to the closed group Racestronger Facebook pages where you can share experiences, ask questions and find out more relating to your training

Racestronger.com Ethos:
All our plans offer proven results, and have been used by elites to novice level athletes in multi- discipline to single sport to achieve personal bests and outstanding performances. Race proven by the Lovetri |Swimwerkx team and hundreds of athletes worldwide. The library features full multi-discipline programmes and ‘boost’ programmes, allowing you to focus on your favourite sport or the one you want to improve the most. You’ll find a programme to suit at www.racestronger.com that allows you to mix metric train, with power and heart rate, or train using your preferred effort measurement method. Why not buy a plan and take advantage of our tailoring offer, meaning we can swap around for a small fee the types of sessions you have.

Good luck, now go get in the water!

Sample Day 2
1400m
TEST - ALTERNATE 1000m Threshold

Swimming Pace

Simply swim 1000 and then divide your finish time by 10. This is your T-time. This should be done early in the Base period and every 4 to 6 weeks thereafter. The more times you do this test the more accurate your T-time will become as there is a learning curve that has to do with pacing in the first few minutes when doing this test.

Step 2

Set your swim pace zones in your TrainingPeaks account. Where you see 'T' or 'T' time [with or without plus (+) or minus (-) a few seconds this means for example a T-time pace that would be the equivalent of your T-time plus or minus the seconds per 100, so you'll need to work that out for the length of the pool you are in.  it is a 50 meter/yard set you are doing, half the time difference] the link below shows you how to set up your pace for swim zones, meaning EVERY session's blue detailed intervals will have a pace or time per 100

Sample Day 6
1200m
Sub T SWIM [Mix Steady] | 1200

Warm up 200m, as alternate swim and backstroke legs and swim and full backstroke


Pull Main Set 400m Freestyle pulling steady pace - Concentrate on using your triceps and lats,

45 sec rest

300m Freestyle swimming as 3 Lengths/laps steady, 1 length fast pace,
30 sec rest

100m Freestyle fast pace

Swim 200m very slow, any mix of strokes

Sample Day 13
2000m
Mod-easy pyramid [S]| 2000

WU: 4 x 50 swim done as 25s each of kick, R arm only, L arm only, swim. [one arm swimming is UNCO,

https://www.youtube.com/watch?v=b00E4REZvB0

ensure you breathe to the NON STROKING side, arm by your side, ensure you rotate using the HIPS and core]

MS: The even intervals are done at 5 seconds slower than 100 T-pace for Olympic. [so 1.25 second slower per 25m]

Odds are relaxed swims with good technique

Recoveries are in seconds within parentheses.
50(15”) 100 (20”) 150 (40”) 200 (60”) 250 (60”) 300 (60”) 250 (40”) 200 (30”) 100.

CD: Easy combination of kicks and strokes for 5 minutes.

Sample Day 14
0:45:00
OPTIONAL SWIM | KEY Technique Slow & Easy

Warm up any 300m include 150m of any 3 drills [click on paper clip above to download]

Include each session 15 tumble turns, push off wall on side is tip [all done in one go, not at end of swim lengths]

Pull buoy 15 Mins Monster Drill Focus:

Very slow and easy purposeful arm recovery set. Ensure high elbow, loose forearm and wrist - all four fingers enter water first, spear hand through water to 20-30 cms UNDER water - extend forwards and DOWN Rest when needed or to consider technique

Pull Buoy 10mins very slow and easy

Swim with IMMEDIATE fingers tip down to pool bottom on entry [use thumb out as your cue], elbow is high under the water, ensure that pull is SHALLOW and back to your hip, and that you re- plane the hand. Suggest you do these in sets of 100m with 20-30 secs rest.  

4 x 100 m focussing on an accelerating pull, so work on previous two and ensure palm is back to the last wall you left, and that it accelerates, so no 's' shape, just straight back. Rest when needed or to consider technique

5 x 100 swim putting it all together, on 20 seconds rest [incorporate tumble turns when proficient]

Try and do another 100m every session.

Sample Day 15
1550m
Criss Cross T Swim [Ladder down] | 1550

MS: All are at T-pace for Sprint [Zone 4]: See below

See below

WU: 10 x 50 done as 25 drill of choice, 25 building speed.

MS: [RI=REST INTERVAL]
200 at T-pace (50”).
5 x 25 fast (20”). each rep
150 at T-pace (40”).
4 x 25 fast (20”).each rep
100 at T-pace (30”).
3 x 25 fast (20”).each rep
50 at T-pace (20”).
2 x 25 fast (20”).each rep
50 at T-pace.

CD: 150 easy kicks and swims of your choice.

Sample Day 17
1400m
Steady Endurance 1000 [S] | 1400

warm up then RPE 6 or 90% threshold long swim

Sample Day 20
2000m
Mod-easy pyramid [S]| 2000

WU: 4 x 50 swim done as 25s each of kick, R arm only, L arm only, swim. [one arm swimming is UNCO,

https://www.youtube.com/watch?v=b00E4REZvB0

ensure you breathe to the NON STROKING side, arm by your side, ensure you rotate using the HIPS and core]

MS: The even intervals are done at 5 seconds slower than 100 T-pace for Olympic. [so 1.25 second slower per 25m]

Odds are relaxed swims with good technique

Recoveries are in seconds within parentheses.
50(15”) 100 (20”) 150 (40”) 200 (60”) 250 (60”) 300 (60”) 250 (40”) 200 (30”) 100.

CD: Easy combination of kicks and strokes for 5 minutes.

Paul Gardner
|
Lovetri | Swimwerkx Race Team

Head Coach and Coach Mentor Principal | LovetriSwimwerkx Race Team and founder | racestronger.com Experienced and published performance coach over all distances and abilities

Ex GB AG and Triathlon England Board. Ironman certified, BTF Level II Diploma and Training Peaks LII

We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.

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