Sprint Plan

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

2 week sprint plan

Sample Day 1
1:00:00
2500m
78TSS
Swim

Warm up Set- 1 x 400 easy free/back 1 x 100 kick 1 x 100 drill as 25 scull 25 catch-up fins 1 x 200 pull- band & pull buoy, Main Set- 2x 4 x 100 as 1- 75 sprint 25 easy 2- 50/50 3- 25/75 4- 100 swim-out @ 1:45 1 x 100 kick 4x 4 x 25 as set 1 parachute or band hypoxic no breathing 2- free 90% controlled 3- paddles hypoxic 4- fins & paddles overspeed @ 45 sec 1 x 100 kick, Warm down Set- 1 x 300 easy free/back

Sample Day 2
1:00:00
2500m
70TSS
Swim

Warm up Set- 1 x 400 easy snorkel, Drill Set- 24 x 25 as 2 x 25 drill 1 x 25 sprint form @ 40 sec, Main Set- 6x 1 x 75 free zone 2 @ 1:10 1 x 50 zone 4 @ 50 sec 1 x 25 zone 5 1 x 100 kick, Secondary Set- 8 x 25 paddles major stroke no breathing @ 45 sec, Warm down Set- 1 x 300 easy

Sample Day 3
1:00:00
2700m
79TSS
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 300 free/back easy

Sample Day 4
1:00:00
2600m
72TSS
Swim

Warm up Set- 1 x 400 easy 1 x 200 kick fins 1 x 200 pull, Main Set- 4x 1 x 50 fly sprint from dive @ 1:00 1 x 50 swim-out 2 x 25 sprints paddles @ 30 sec 1 x 50 swim-out 8 x 50 kick build @ 1:15, 2 x 100 IM @ 90% @ 2:15, Warm down Set- 1 x 600 easy choice

Sample Day 5
1:00:00
2600m
69TSS
Swim

Warm up Set- 1 x 200 easy Pre-main Set- 8 x 75 as 25 kick 25 swim 25 pull @ 1:30, Main Set- 2x 1 x 100 free 60% @ 1:45 2 x 75 free 70% @ 1:10 3 x 50 free 80% @ 50 sec 4 x 25 free 90% @ 35 sec 1 x 200 kick/swim recovery, Sprint Set- 4x 4 x 25 as 25 half sprint half easy 25 reverse 25 all sprint 25 all easy @ 40 sec, Warm down Set- 1 x 200 easy

Sample Day 6
1:07:35
3000m
89TSS
Swim

Warm up Set- 1 x 300 free/back 1 x 300 kick 1 x 300 pull buoy & band, Drill Set- 12 x 25 as 25 scull 25 sprint 90% 25 catch-up drag x4 @ 40 sec, Main Set- 6x 1 x 75 free @ 80% @ 1:10 1 x 50 free 90% @ 50 sec 1 x 25 free AOS @ 1:30 last 2 sets with paddles 1 x 200 kick, Secondary Set- 4 x 25 sprints with band @ 45 sec 4 x 25 sprints band & paddles @ 40 sec 4 x 25 sprints paddles @ 35 sec all hypoxic 1 breaths per 25, Warm down Set- 1 x 400 easy mixed

Sample Day 8
1:00:00
2800m
85TSS
Swim

Warm up Set- 1 x 600 easy, Kick Set- 4 x 75 kick build to 85% @ 1:30, Main Set- 1 x 100 swim-out 2x 3 x 100 @ 3:00 as 1- 80% 2- 90% 3- 100% 1 x 100 swim-out, 1 x 200 broken effort swim @ 100 @ 1:10 AOS 1 x 200 kick/swim easy recovery, Pull Set- 4 x 75 hypoixic 5/7/9 @ 1:10, Warm down Set- 1 x 400 easy mixed

Kyle Main
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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