Swim Plan off-season

Average Weekly Training Hours 04:50
Training Load By Week
Average Weekly Training Hours 04:50
Training Load By Week

4 week off-season swim plan

Sample Day 1
0:55:00
2800m
60TSS
Swim

Warm up Set- 1 x 400 easy fins 1 x 200 kick mixed fins 4 x 50 as 25 scull 25 single arm pull buoy 15 sec rest interval, Main Set- 4 x 300 free build in each 300 40 sec rest interval 1 x 100 kick, Sprint Set- 16 x 25 free paddles as odds steady evens hard 15 sec rest interval, Warm down Set- 1 x 300 easy

Sample Day 3
1:00:00
3000m
80TSS
Swim

Warm up Set- 2 x [200 easy free/back, 100 kick], Drill Set- 12 x 50 as 25 scull, 25 single arm all with pull buoy @ 10 sec rest, Main Set- 3 x 200 free @ 30 sec rest at 70% 4 x 100 free @ 20 sec rest at 80% 5 x 50 free @ 15 sec rest at 90% 6 x 25 free @ 10 sec rest AOS, Warm down Set- 1 x 400 easy mixed

Sample Day 4
0:55:00
2600m
62TSS
Swim

Warm up Set- 1 x 300 easy free/back 4 x 75 as 25 kick 25 swim 25 pull- pull buoy 15 sec rest interval, Main Set- 3 x 100 free descending times 20 sec rest interval 4 x 50 kick descending times 15 sec rest interval 6 x 200 free zone 2 with 50 kick easy between 200s 40 sec rest interval, Warm down Set- 1 x 300 easy mixed

Sample Day 6
1:00:00
65TSS
Swim

Warm up Set- 1 x 200 easy 2 x 100 kick fins 15 sec rest interval 4 x 50 pull 10 sec rest interval, Main Set- 45 min steady swim zone 2, Warm down Set- 1 x 200 easy

Sample Day 8
1:00:00
3000m
69TSS
Swim

Warm up Set- 1 x 300 easy fins 1 x 150 pull for form, 1 x 150 swim easy, 1 x 100 kick fins, Main Set- 5 x 100 free zone 1 15 sec rest interval 1 x 50 kick easy 5 x 100 free zone 2 15 sec rest interval 1 x 50 kick easy 5 x 100 free zone 3 20 sec rest interval, Sprint Set- 12 x 25 sprints hard 15 sec rest interval, Warm down Set- 1 x 400 easy choice

Sample Day 9
1:00:00
3000m
70TSS
Swim

Warm up Set- 1 x 500 easy fins 1 x 100 kick fins 6 x 100 as 25 kick 25 left arm 25 left arm, 25 free 15 sec rest interval, Main Set- 12 x 100 free zone 2 alternating 100 paddles and 100 fins
1 x 300 kick moderate, Warm down Set- 1 x 300 easy swim

Sample Day 10
1:00:00
3000m
70TSS
Swim

Warm up Set- 1 x 100 swim easy 1 x 50 kick easy 1 x 100 swim easy 1 x 50 kick moderate 1 x 100 swim moderate, Main Set- 5 x 300 free at aerobic effort (slower than T-pace) 40 sec rest interval 1 x 100 kick 2 x 300 pull- pull buoy & paddles at aerobic effort (less than T-pace) 30 sec rest interval, Warm down Set- 1 x 100 drill of your choice 1 x 300 swim

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