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Team Watersmart Build

Author

Kyle Main

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

swimming intermediate advanced tss based

Refund Policy

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Plan Description

4 week swim plan in build phase



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:23 hrs 1:20 hrs
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Workouts Per Week Weekly Average Longest Workout
8:23 hrs 1:20 hrs
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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

Sample Day 1

1:15:00
4500m
100TSS
Monday Swim

Warm up Set- 1 x 800 fins as 400 swim 100 kick x2, Drill Set- 4 x 100 as 25 scull 50 single arm 25 form 15 sec rest interval, Main Set- 30 x 100 as 10 free @ 1:30 10 free paddles @ 1:25 10 free fins & paddles @ 1:20, Warm down Set- 1 x 300 easy mixed

Sample Day 2

1:15:00
4000m
94TSS
Tuesday Swim

Warm up Set- 1 x 400 easy fins 1 x 300 back fins 1 x 200 kick fly fins 4 x 25 IM 10 sec rest interval, Main Set- 2x 4 x 200 as 1 & 2 free build 3 major fins 4 IM 30sec rest interval 1 x 200 kick back fins, 16 x 25 IM order 4 on each stroke @ 40 sec, Warm down Set- 1 x 800 snorkel form

Sample Day 3

1:15:00
4400m
105TSS
Wednesday Swim

Warm up Set- 1 x 400 easy 1 x 400 kick fins IM 1 x 200 drills fins IM 8 x 25 odds fly evens IM @ 35 sec, Main Set- 12 x 75 free zone 4 15 sc rest 1 x 100 easy kick 12 x 50 free zone 4 10 sec rest 1 x 100 easy kick 12 x 25 majors zone 4 10 sec rest interval 1 x 100 easy kick, Secondary Set- 12 x 50 pull- band & paddles breathing 5/7 15 sec rest interval, 1 x 500 easy choice

Sample Day 4

1:00:00
3000m
50TSS
Thursday Morning Swim

Warm up Set- 1 x 400 skps fins 12 x 25 as odds drill evens scull fins 10 sec rest interval, Main Set- 16 x 50 major stroke zone 3 @ 1:00 1 x 100 drill choice 16 x 50 odds major stroke zone 3 evens free @ 55 sec 1 x 100 drill choice, Kick Set- 4 x 100 kick major stroke zone 2 20 sec rest interval, Warm down Set- 1 x 100 easy

Sample Day 4

1:15:00
4200m
99TSS
Thursday Afternoon Swim

Warm up Set- 1 x 400 easy as 300 swim 100 kick 1 x 400 breast drills as 25 left 25 right 50 2 kicks 1 pull 50 long glide 50 kick 8 x 25 odds breast fast evens free form @ 35 sec, Main Set- 1 x 200 free 25 sec rest 2 x 100 free 20 sec rest 4 x 50 free 15 sec 8 x 25 free 10 sec rest repeat back up, Secondary Set- 16 x 50 fins odds 25 underwater fly 25 swim evens 25 underwater back 25 swim @ 1:00, Sprint Set- 16 x 25 sprints parachutes/band & paddles @ 40 sec, Warm down Set- 1 x 400 easy choice

Sample Day 5

1:00:00
3000m
89TSS
Friday Swim

Warm up Set- 1 x 400 easy free/back 1 x 200 as 50 kick 50 breast 1 x 200 free drills 1 x 200 as 50 drill major 50 scull, Main Set- 20 x 25 fly snorkel @ 30 sec 10 x 50 free zone 4 evens from dive @ 1:15 20 x 25 fly fins @ 30 sec 1 x 200 easy kick, Warm down Set- 1 x 300 mixed

Sample Day 6

1:15:00
4800m
104TSS
Saturday Swim

Warm up Set- 1 x 1200 fins & snorkel, Main Set- 8 x 100 IM odds 100 on each stroke evens IM 20 sec rest interval 1 x 200 kick IM 1 x 800 pull as 50 back 50 free 1 x 200 kick free 8 x 800 as 25 major 25 free 20 sec rest interval 1 x 200 kick major stroke, Sprint Set- 12 x 25 sprints choice fins working underwater @ 40 sec, Warm down Set- 1 x 300 easy mixed

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