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4 Week IM Swim Plan

Author

Kyle Main

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

swimming intermediate advanced masters tss based

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Plan Description

4 week individual medley based swim plan



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:52 hrs 1:25 hrs
Workouts Per Week Weekly Average Longest Workout
5:52 hrs 1:25 hrs

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

1:00:00
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

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