Team Watersmart Base Swim Plan 2

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Typical Week

6 Swim

Longest Workout

1:24 hrs

Plan Specs

swimming intermediate advanced masters tss based base period

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Summary

Follow on base plan for swimmers

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:24

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

1:10:00
3600m
90TSS
Monday Swim

Warm up Set- 1 x 200 easy 1 x 100 kick 4 x 50 IM drills 1 x 100 kick majors, Pull Set- 12 x 25 pull- parachute/bands hypoxic @ 40 sec, Main Set- 2x 4 x 100 free zone 2 @ 1:25 3 x 100 free zone 3 @ 1:30 2 x 100 free zone 4 @ 1:35 1 x 100 free zone 5 @ 3:00 (2nd set with paddles) 1 x 100 easy kick, Secondary Set- 8 x 50 odds back evens breast zone 4 @ 1:10, Warm down Set- 1 x 200 easy

Sample Day 2

1:10:00
3500m
90TSS
Tuesday Swim

Warm up Set- 1 x 200 easy 1 x 100 kick 4 x 50 IM drills 1 x 100 kick majors, Pull Set- 12 x 25 pull- parachute/bands hypoxic @ 40 sec, Main Set- 2x 4 x 100 free zone 2 @ 1:25 3 x 100 free zone 3 @ 1:30 2 x 100 free zone 4 @ 1:35 1 x 100 free zone 5 @ 3:00 (2nd set with paddles) 1 x 100 easy kick, Secondary Set- 8 x 50 odds back evens breast zone 4 @ 1:10, Warm down Set- 1 x 200 easy
3 600m

Sample Day 3

1:10:00
3800m
93TSS
Wednesday Swim

Warm up Set- 1 x 1000 fins as 200 swim 200 kick 200 pull 200 drills 200 swim, Main Set- 8 x 200 freestyle as 1-3 build 4 50 hard 50 steady x2 @ 3:00 1 x 200 kick recovery, Pull Set- 20 x 25 odds major stroke evens free zone 5 hypoxic @ 1 x 100 kick recovery 4 x 25 dive sprints @ 1:00, Warm down Set- 1 x 300 easy mixed

Sample Day 4

1:10:00
3000m
89TSS
Thursday Swim

Warm up Set- 12 x 50 as 1- free 2- back 3- breast 4- scull x3 10 sec rest interval, Drill Set- 8 x 50 IM drills @ 1:00 8 x 25 sprints odds fly evens IM order @ 40 sec, Main Set- 2x 4 x 50 efforts from dive @ 2:00 1 x 200 steady Set 1- free Set 2- major stroke 8 x 50 fins & paddles efforts major stroke @ 1:00 4 x 25 turns @ 40 sec 4 x 25 finishes @ 40 sec, Warm down Set- 1 x 400 easy mixed
3 000m

Sample Day 5

1:10:00
3000m
79TSS
Friday Swim

Warm up Set- 1 x 800 skps fins, Pre-main Set- 16 x 25 odds fly evens free snorkel @ 40 sec, Main Set- 8x 1 x 75 free 80% @ 1:15 1 x 50 free 90% @ 1:00 1 x 25 AOS IM order @ 1:30, Kick Set- 16 x 25 kick sprints odds free evens major stroke @ 45 sec, Warm down Set- 1 x 400 easy

Sample Day 6

1:15:00
4400m
95TSS
Saturday Swim

Warm up Set- 1 x 400 easy free/back 1 x 400 kick fins IM 1 x 400 pull as 75 pull 25 scull, 24 x 100 freestyle zone 3 @ 1:25 or 10 sec rest interval 6 x 100 IM zone 4 @ 1:50 or 15 sec rest interval 1 x 100 easy kick, Warm down Set- 1 x 100 easy

Sample Day 8

1:10:00
3800m
89TSS
Monday Swim

Warm up Set- 1 x 1000 easy fins 1 x 400 kick- fins & snorkel 1 x 300 drills- left/right/scull/catch-up fins, Main Set- 2 x 100 free @ 2:00 2 x 75 free @ 1:30 2 x 50 free @ 1:00 2 x 25 free @ 30 sec 1 x 50 kick all as 1 hard 2 easy, Pull Set- 2 x 100 2 x 75 2 x 50 2 x 25 1 x 50 same as above, Sprint Set- 24 x 25 as 3 sprints free 1 back easy @ 35 sec, Warm down Set- 1 x 400 easy choice

Team Watersmart Base Swim Plan 2

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