Swimfit Plan

Average Weekly Training Hours 02:25
Training Load By Week
Average Weekly Training Hours 02:25
Training Load By Week

4 week Swimfit plan designed for the fitness individual wanting to keep fit

Sample Day 1
0:41:10
1400m
28TSS
Swim

Warm up Set- 1 x 200 easy fins 1 x 200 kick fins, Main Set- 4 x 100 free fins 20 sec rest interval 1 x 100 easy kick, Sprint Set- 12 x 25 sprints hypoxic 2 breaths @ 15 sec, Warm down Set- 1 x 200 easy

Sample Day 3
0:45:00
1400m
28TSS
Swim

Warm up Set- 1 x 100 kick fins 1 x 100 drill 25 left arm 25 right arm fins 1 x 100 as 25 scull 25 Catch-up fins, Main Set- 2 x 100 free @ 2:00 1 x 200 free 30 sec rest 2 x 100 free pull buoy as 25 hard 25 easy 15 sec rest 1 x 200 pull 20 sec rest 1 x 100 kick fins, Sprint Set- 4 x 25 sprints hypoxic breathing every 4th stroke paddles @ 10 sec rest, Warm down Set- 1 x 100 easy

Sample Day 5
0:45:00
1400m
28TSS
Swim

Warm up Set- 1 x 100 easy 4 x 25 drill @ 35 sec 1 x 200 kick fins 4 x 25 free hard @ 35 sec 1 x 100 pull 4 x 25 free hard @ 10 sec rest interval, Main Set- 8 x 50 free fins 15 sec rest interval 1 x 100 kick, Sprint Set- 4 x 25 sprints paddles hypoxic breathing every 5th stroke 15 sec rest interval , Warm down Set- 1 x 100 easy

Sample Day 8
0:45:00
1500m
31TSS
Swim

Warm up Set- 1 x 100 easy 4 x 50 as 25 left arm 25 right arm fins 15 sec rest interval 1 x 100 free/back fins 3 x 100 fins as 25 catch-up 25 free 20 sec rest interval, Main Set- 1 x 200 free 2 x 100 free hard 1 x 100 kick, Sprint Set- 8 x 25 sprints @ 15 sec rest hypoxic breathing every 6th stroke, Warm down Set- 1 x 100 easy kick

Sample Day 10
0:45:00
1500m
31TSS
Swim

Warm up Set- 1 x 400 as 100 swim 100 kick 100 pull- pull buoy 100 swim all with fins except pull 8 x 25 as 25 scull 25 drill pull buoy 15 sec rest interval , Main Set- 1 x 200 pull 75% 1 min rest 2 x 100 free build 1-3 4-6 @ 30 sec rest interval 1 x 100 kick, Sprint Set- 8 x 25 sprints with fins @ 15 sec, rest interval Warm down Set- 1 x 200 easy

Sample Day 12
0:45:00
1500m
31TSS
Swim

Warm up Set- 1 x 100 easy fins 1 x 100 kick fins 1 x 100 pull- pull buoy, Main Set- 12 x 50 free 20 sec rest interval 4 x 50 free fins as 25 hard 25 easy 15 sec rest interval Sprint Set- 8 x 25 sprints no fins 15 sec rest interval hard, Warm down Set- 1 x 200 easy kick/swim

Sample Day 15
0:50:00
1600m
33TSS
Swim

Warm up Set- 1 x 200 easy fins 1 x 300 as 50 kick 50 swim fins 1 x 100 as 50 drill 50 pull, Main Set-1x 1 x 100 free 25 sec rest 2 x 75 free 20 sec rest 3 x 50 free 15 sec rest 4 x 25 free 10 sec rest 1 x 200 pull buoy & paddles 1 min rest 1 x 100 kick, Sprint Set- 4 x 25 sprints fins 10 sec rest, Warm down Set- 1 x 100 easy kick

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