Team Watersmart Base Swim Plan

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Typical Week

6 Swim

Longest Workout

1:30 hrs

Plan Specs

swimming intermediate advanced tss based

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Summary

4 week base swim plan

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:57

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
3500m
59TSS
Monday Swim

1 x 400 as 100 free, 300 back @ 06:00, 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 100 easy choice

Sample Day 2

1:15:00
3000m
60TSS
Tuesday Swim

Warm up Set- 1 x 200 easy 4 x 50 easy free/back on 1:05 8 x 25 as 25 scull, 25 pull @ 40 sec, Main Set- 10 x 50 fly @ 1:00 zone 3 purple 1 x 200 kick- fly fins zone 2 green 10 x 50 fly- fins & snorkel zone 3 purple 1 x 100 kick- fly fins & snorkel zone 2 green, Pull Set- 6 x 125 pull- band & paddles hypoxic @ 1:50 zone 1, Sprint Set- 8 x 25 sprint IM @ 40 sec paddles zone 5 red, Warm down Set- 1 x 150 easy choice

Sample Day 3

1:00:00
3000m
70TSS
Wednesday Swim

Warm up Set- 1 x 400 skps fins, Kick Set- 12 x 50 kick zone 2 15 sec rest interval, Main Set- 1 x 800 as 100 free/100 back zone 2 2 x 300 as 100 back 100 breast 100 free zone 2 30 sec rest interval 12 x 25 fly fins & snorkel zone 3 10 sec rest interval, Warm down Set- 1 x 300 easy

Sample Day 4

1:00:00
3000m
70TSS
Thursday Swim

Warm up Set- 1 x 600 as 100 free 50 scull 50 back x3 fins, Main Set- 4x 4 x 50 IM 15 sec rest interval zone 3 1 x 200 pull- bands & paddles zone 2 1 x 100 kick, Secondary Set- 2 x 200 fins as 50 fly 50 free 30 sec rest interval, Warm down Set- 1 x 300 easy

Sample Day 5

1:00:00
2500m
65TSS
Friday Swim

Warm up Set- 1 x 400 easy free every 4th alternating back & breast, Kick Set- 6 x 75 breaststroke 20 sec rest interval zone 2 1 x 50 free swim-out, Main Set- 4x 1 x 25 free 10 sec 1 x 50 as 25 breast 25 free 15 sec rest 1 x 75 as 25 back 25 breast 25 free 20 sec rest 1 x 100 as 25 fly 25 back 25 breast 25 free all zone 3 75%, Drill Set- 8 x 50 as 1- 25 3 left 3 right 3 full fly strokes 25 fly 2- 25 as 2 left 2 right arm 25 back 3- 2 kicks 1 pull breast 25 breast 4- 25 as 2 left 2 right arm 25 free x2 fins 15 sec rest interval, Warm down Set- 1 x 200 easy mixed

Sample Day 6

1:00:00
2500m
70TSS
Saturday Swim

Warm up Set- 1 x 100 swim 1 x 100 kick 1 x 100 back 1 x 100 breast all fins 4 x 25 fly 10 sec rest interval no fins, Main Set- 1 x 400 free zone 2 45 sec rest 1 x 300 breast zone 2 40 sec rest 1 x 200 back 30 sec rest 1 x 100 fly 1 x 100 easy kick 12 x 50 as 4- free paddles zone 4 4- IM order zone 3 4- fly fins zone 4 20 sec rest interval 1 x 100 easy kick, Warm down Set- 1 x 200 easy

Sample Day 8

1:00:00
3000m
75TSS
Monday Swim

Warm up Set- 1 x 200 easy 2 x 100 as 50 kick 50 pull 15 sec rest 4 x 50 as 25 scull 25 swim pull buoy 10 sec rest, Kick Set- 1 x 400 kick free zone 2, Main Set- 4 x 400 free as 300 zone 2 100 zone 3 45 sec rest interval, Warm down Set- 1 x 100 kick choice 1 x 300 easy mixed

Team Watersmart Base Swim Plan

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