Team Watersmart Build

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Typical Week

7 Swim, 1 Day Off

Longest Workout

1:20 hrs

Plan Specs

swimming intermediate advanced tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

4 week swim plan in build phase

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

1:15:00
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

Team Watersmart Build

$19.90 - Buy Now