4 Week IM Swim Plan

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Typical Week

5 Swim

Longest Workout

1:25 hrs

Plan Specs

swimming intermediate advanced masters 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 individual medley based swim plan

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:52

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

1:00:00
2500m
65TSS
Monday 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 2

1:00:00
2500m
70TSS
Tuesday 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 3

1:00:00
2500m
70TSS
Wednesday Swim

Warm up Set- 16 x 25 easy odds free evens back 10 sec rest interval, Drill Set- 9 x 50 1- 25 left arm 25 right arm back 2- 25 25 left arm 25 right arm free 3- 25 2 kicks 1 pull breast 25 long glide breast x3 15 sec rest interval, Main Set- 6x 1 x 100 free 60% 25 sec rest interval 1 x 50 fly 70% 20 sec rest interval 1 x 50 back 70% 20 sec rest interval 1 x 50 breast 70% 1 min rest interval, Warm down Set- 1 x 150 easy

Sample Day 5

1:00:00
2500m
72TSS
Friday Swim

Warm up Set- 1 x 200 easy free 1 x 200 kick fins as 50 back 50 free 1 x 200 as 25 scull 25 back 25 scull 25 free, Main Set- 10 x 100 odds IM 75% evens free 60% 25 sec rest interval 1 x 100 easy kick, Sprint Set- 16 x 25 as odds IM order evens free 15 sec rest interval, Warm down Set- 1 x 400 easy mixed

Sample Day 6

1:00:00
2500m
73TSS
Saturday Swim

Warm up Set- 1 x 400 easy free/back fins 8 x 75 as 25 kick 25 back 25 breast 15 sec rest interval, Main Set- 4x 1 x 50 fly zone 4 15 sec rest 1 x 100 back build 20 sec rest 1 x 100 free zone, Sprint Set- 8 x 25 IM zone 5 20 sec rest interval, Warm down Set- 1 x 300 easy mixed

Sample Day 8

1:10:00
3000m
81TSS
Monday Swim

Warm up Set- 4 x 100 easy free 15 sec rest interval, Drill Set- 12 x 25 as 25 free zone 2 25 drill- choice 15 sec rest interval, Main Set- 20 x 75 as 25 back 25 breast 25 free zone 3 20 sec rest interval, Pull Set- 4 x 150 as 50 free 50 back 50 free zone 2 30 sec rest interval, Warm down Set- 1 x 200 easy

Sample Day 9

1:00:00
2500m
70TSS
Tuesday Swim

Warm up Set- 1 x 200 easy free 1 x 100 kick x2 fins, Drill Set- 16 x 25 drills- 4 on each stroke fly left right arm back left right arm breast 2 kicks 1 pull free left right arm 10 sec rest interval, Main Set- 8 x 100 reverse IM zone 3 20 sec rest interval 1 x 100 easy kick, Secondary Set- 6 x 50 as 25 back 25 breast 15 sec rest interval, Warm down Set- 1 x 300 easy

4 Week IM Swim Plan

$19.90 - Buy Now