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Swimfit Plan 2

Author

Kyle Main

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

swimming beginner tss based

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Plan Description

4 week follow on plan, with increases in distance & number of workouts



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6,125m 1,900m
Workouts Per Week Weekly Average Longest Workout
6,125m 1,900m

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

1800m
34TSS
Swim

Warm up Set- 1 x 200 swim fins 1 x 100 kick fins 1 x 100 left/right arm fins 1 x 100 pull, Main Set- 1 x 200 free 25 sec rest 2 x 100 free 20 sec rest 4 x 50 free 15 sec rest 8 x 25 free paddles 10 sec rest (second set pull) 1 x 100 kick easy, Secondary Set- 4 x 75 free hard fins & paddles 20 sec rest interval, Warm down Set- 1 x 100 easy choice

Sample Day 3

1800m
35TSS
Swim

Warm up Set- 1 x 200 easy free/back fins 4 x 50 as 25 scull 25 catch-up fins 1 x 100 kick fins, Main Set- 4 x 150 free as 100 steady 5 sec rest 50 hard 45 sec rest interval 3 x 100 pull- pull buoy & paddles 1 x 100 kick easy, Sprint Set- 4 x 25 sprints as odds easy back evens free AOS 15 sec rest interval, Warm down Set- 1 x 100 as 25 scull 25 catch-up fins 1 x 100 easy choice

Sample Day 5

1700m
31TSS
Swim

Warm up Set- 1 x 200 skps, Drill Set- 1 x 300 as 50 drill - 25 left 25 right arm 50 swim fins, Main Set- 4 x 50 free snorkel zone 3 10 sec rest interval 1 x 50 kick easy 4 x 50 free paddles & snorkel zone 3 1 x 50 kick easy 4 x 50 pull- pull & paddles hypoxic breathing every 5/7 15 sec rest interval 1 x 100 kick easy fins, Sprint Set- 8 x 25 sprints 15 sec rest interval, Warm down Set- 1 x 200 easy choice

Sample Day 8

1900m
35TSS
Swim

Warm up Set- 1 x 200 easy 1 x 100 kick 1 x 50 drill 1 x 50 scull 1 x 100 pull, Main Set- 4 x 75 free 1 x 200 pull 2 x 75 free as 25 hard 25 easy 25 hard 1 x 100 pull 1 x 50 kick, Sprint Set- 16 x 25 sprints hypoxic breathing every 5th stroke 15 sec rest interval , Warm down Set- 1 x 200 easy choice

Sample Day 10

1900m
36TSS
Swim

Warm up Set- 1 x 100 easy free 1 x 100 kick 1 x 400 drills as 25 scull 25 catch-up 50 left arm 50 right arm 50 free fins, Main Set- 2x 4 x 100 as 3 hard 15 sec rest interval 1 x 100 easy 30 sec rest interval 1 x 100 easy kick fins, Secondary Set- 4 x 50 free fins & paddles zone 4 20 sec rest interval, Warm down Set- 1 x 100 easy kick 1 x 100 easy choice

Sample Day 12

1800m
34TSS
Swim

Warm up Set- 1 x 400 skps (100 swim 100 kick 100 pull 100 swim) Drill Set- 1 x 200 as 50 drill 50 swim, Main Set- 4 x 50 free snorkel zone 3 10 sec rest interval 1 x 50 kick easy 4 x 50 free paddles & snorkel zone 3 1 x 50 kick easy 4 x 50 pull- pull & paddles hypoxic breathing every 5/7 15 sec rest interval 1 x 100 kick easy fins, Sprint Set- 8 x 25 sprints 15 sec rest interval, Warm down Set- 1 x 200 easy choice

Sample Day 15

1800m
34TSS
Swim

Warm up Set- 1 x 400 as 200 kick 200 free snorkel & fins, Drill Set- 1 x 400 fins as 100 drill- left right catch-up scull 100 free, Main Set- 1x 1 x 100 20 sec 2 x 75 15 sec 3 x 50 10 sec 4 x 25 5 sec ALL FINS EXCEPT 25’s, Pull Set- 3 x 100 pull- pull buoy & paddles 15 sec rest interval, Warm down Set- 1 x 200 easy

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