12 Week Advanced Swim Plan

Author

Kyle Main

All plans by this Coach

Length

12 Weeks

Typical Week

6 Swim, 1 Day Off

Longest Workout

1:50 hrs

Plan Specs

swimming advanced hr based pace based tss based

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Summary

3 week build 1 week recovery for the advanced competitive swimmer

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:23

Kyle Main

Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing

Back to Plan Details

Sample Day 1

1:30:00
4300m
88TSS
Monday Swim

1 x 800 as 100 free, 300 back x2 @ 14:00, 8 x 75 as 25 kick, 25 drill, 25 swim DPS @ 1:30, Pull Set- 1 x 800 pull- pull buoy, paddles & band zone 2, Main Set- 4 x 100 IM, fast fly @ 1:50 4 x 100 IM, back performed as pull @ 1:55 4 x 100 IM, breast performed as kick @ 2:00 4 x 100 IM, fast free maximum kick @ 1:50, Warm down Set- 1 x 400 easy choice

Sample Day 2

1:30:00
4300m
88TSS
Tuesday Swim

Warm up Set- 1 x 200 easy 8 x 50 easy free/back on 1:05 16 x 25 as 25 scull, 25 pull @ 40 sec, Main Set- 12 x 50 fly @ 1:00 zone 3 purple 1 x 200 kick- fly fins zone 2 green 12 x 50 fly- fins & snorkel zone 3 purple 1 x 100 kick- fly fins & snorkel zone 2 green, Pull Set- 8 x 125 pull- band & paddles hypoxic @ 1:50 zone 1, Sprint Set- 16 x 25 sprint IM @ 40 sec paddles zone 5 red, Warm down Set- 1 x 400 easy choice

Sample Day 3

1:15:00
3200m
60TSS
Wednesday Swim

Warm up Set- 1 x 200 easy 2 x 300 as 100 back 100 kick 100 band zone 1, Drill Set- 10 x 50 as 25 scull 25 single arm on 1:10, Main Set- 4 rounds of 3 x 100 no 1 & 3 free 2 & 4 major stroke building in each set on 1:40/2:00, 8 x 50 kick majors zone 3 on 1:00, 2 x 50 dive sprints on 2:00, Warm down Set- 1 x 200 easy

Sample Day 4

1:30:00
4000m
78TSS
Thursday Swim

Warm up Set- 1 x 400 skps 4 x 50 scull 4 x 25 fly @ 35 sec, Main Set- 7 x 200 free zone 2 @ 3:10 1 x 200 kick snorkel 3 x 100 as 25 sprint 25 easy @ 1:45 1 x 100 swim-out 1 x 200 broken at the 50 effort 10 sec rest major stroke, Sprint Set- 4 x 25 sprint turn 4 x 25 sprint dives 15m AOS 4 x 25 sprint paddles, Warm down Set- 1 x 600 easy snorkel

Sample Day 5

1:15:00
3000m
70TSS
Friday Swim

Warm up Set- 1 x 1000 as 100 swim, 100 kick, 100 pull, 100 scull, 100 back x2 fins, Main Set- 40 x 25 as 1 x 25 drill, 3 x 25 80% 90% 100% @ 40 sec zone 4 1 x 300 kick/swim recovery, 8 x 25 sprint- underwaters fast @ 45 sec majors zone 4, Warm down Set- 1 x 500 free/back easy

Sample Day 6

1:35:00
4700m
90TSS
Saturday Swim

Warm up Set- 1 x 400 easy mixed choice, Drill Set- 8 x 100 drill fins choice @ 1:50, Kick Set- 12 x 75 kick alternating free/major zone 2 @ 1:30, Main Set- 4x 6 x 50 free @ 40 sec zone 3 purple 1 x 300 pull @ 6:00 zone 1 yellow, Warm down Set- 1 x 200 easy free/back

Sample Day 8

1:30:00
4000m
70TSS
Monday Swim

Warm up Set- 1 x 400 easy 1 x 600 kick fins side/back/scull/side, Main Set- 1 x 400 free @ 6:00 2 x 200 breast @ 3:50 4 x 100 back @ 1:50 8 x 50 fly fins @ 55 sec, 4 x 100 kick choice hard, Sprint Set- 24 x 25 sprint set @ 40 sec paddles, Warm down Set- 1 x 400 easy

12 Week Advanced Swim Plan

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