SWIM BOOST PACE BASED 3-5k ADVANCED FREESTYLE / FRONT CRAWL 12 weeks

Average Weekly Training Hours 00:50
Training Load By Week
Average Weekly Training Hours 00:50
Training Load By Week

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

Distance | Event: Swim 4K plus

Suitable for: Intermediate | Advanced SWIMMING 5-9K A WEEK

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 is suitable as a stand-alone performance programme for competent and confident longer distance swimmers and Ironman athletes. 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 2500 and 4k per session, front crawl with times per 100 between 1-25 and 2:15. All timings are set according to your swim ability This swim boost programme is authored by a leading technical swim and Ironman Certified coach

The programme is 12 weeks and you’ll need to know how to use a pool clock or timing device to pace yourself. Theraband or old cycle tyre inner tube handy too. 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 if required to make it perfect for you!

Good luck, now go get in the water!

Sample Day 2
1.74mi
A Ironman Test set | 2800

Warm up: 200 building speed each 50 (slow-mod-faster-fastest).

Rest 30 sec.

Then 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest).

Recover 10 seconds after last one.

Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.

Then swim easy, 100 cool down.

Sample Day 4
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 7
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 10
2500m
Sub T SWIM [Pyramid Ramping sub Threshold] | 2550

WU: 100 swim, 100 kick, 100 swim, 100 kick

MS: Pyramid intervals:

Choose a pace for the middle 300 interval that is below your T-pace. Then maintain that pace for the “step-up” [100, 200, 300] portion of the set.

For the “step-down” [200, 100, 50] portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace.

Recoveries are seconds in parentheses.

2 x (100 (15”) 200 (20”) 300 (30”) 200 (30”)100 (20") 50)

Repeat back up the other way, so starting faster than the middle 300 interval, same speed as you finished first repetition and slowing over the 'hump' back down to 100

CD: Easy stroking for 10 minutes varying strokes.

Ignore colour of session or force to go green by matching time or distance manually

Sample Day 17
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 21
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 22
3100m
T Swim [Pyramid Threshold] | 3100

WU: 6 x 50 increasing pace slightly each 25

MS: All are at T-pace for IM [top end Z2] and or 70.3 [mid zone 3 max]: See below

100 (10”), 200 (15”), 300 (15”), 400 (30”), 500 (40”), 400 (30”), 300 (15”), 200 (15”), 100.

CD: 300 easy with emphasis on form

Total—3100

Paul Gardner
|
Lovetri | Swimwerkx Race Team

Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans

Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]

  • Ironman certified
  • BTF Level II Diploma
  • Training Peaks LII
  • Wattbike Power Trained

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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