4 week swim confidenence builder program

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:30

this program is an awesome 4 week program will not only give you confidence but it will help build up your motivation towards swimming bigger sets over coming any fears you may have.

All drills are very basic too get you started with along with all attached videos needed for the right information.

Sample Day 1
1:00:00
1500m
42.2TSS
Drill Set 1

WARM UP

200 as 25m sculls / 25 m swim
https://www.youtube.com/watch?v=zC7T53Ncjek

Main set
4 x 100 as 50m catch up / 50m long strokes 
https://www.youtube.com/watch?v=OAqBSgMX3es
4 x 100 as 25 m underwater pull 75 swim
https://www.youtube.com/watch?v=eyOeAo_dKHM

1 x 200 m as 100m swim / 100m p/b and paddles.m
200m cool down

Sample Day 3
1:00:00
1200m
51.2TSS
100x4 medium

Warm up 
200m swim
4 x 50m 6/1/6 kick 
https://www.youtube.com/watch?v=3vkcnLkHImo
4 x 50 as 25 m scull/25 m swim
https://www.youtube.com/watch?v=zC7T53Ncjek
Main set
4 x 25m Max 15 sec rest
4 x 100 m med 3 min cycle EASY -MEDIUM

100m swim down

Sample Day 5
0:45:00
1100m
45TSS
10x50's

Swim200 m easy warm up Pull bouy ok
Swim 4x50m (25m easy finger drag- 25m build to hard) 20 sec recovery
https://www.youtube.com/watch?v=OAqBSgMX3es

Main set:
Swim 10x50m 20sec or 30sec only if required
1-3. every 4th hard - remainder easy
4-6. every 3rd hard - remainder easy
7-9. every 2nd hard - remainder easy
10. max
Swim 200m easy backstroke cool down

Sample Day 7
0:45:00
500m
25TSS
open water swim

Ideally do this swim on beach (wetsuit ok)

mark a point 10 metres from shore line, run into water and stroke 10 strokes out rest 30 secs then swim easy back then return to starting point .

repeat this 10 times if feeling confident do more.

Sample Day 8
1:00:00
drill set 2

WRM UP
100 SWIM PB ok
100 ALT KICK 25M EACH SIDE FINS OK
200 as 25m sculls OUT IN FRONT / 25 m swim


Main set
3 x 100 as 50m catch up / 50m long strokes
3 x 100 as 25 m underwater pull 75 swim
3 x 200 m as 100m swim / 100m p/b and paddles breath every 4 strokes control
200m cool down

Sample Day 10
1:00:00
1700m
65TSS
100x6 medium-HARD

Warm up 
300m swim P/B OK https://www.youtube.com/watch?v=Kn2pabGsCOc
4 x 50m 6/1/6 kick fins ok
https://www.youtube.com/watch?v=3vkcnLkHImo
4 x 50 as 25 m scull/25 m swim
https://www.youtube.com/watch?v=zC7T53Ncjek
Main set
6x 25m Max 15 sec rest
6 x 100 m med 3 min cycle MEDIUM -HARD

200m swim down

Sample Day 12
0:45:00
1600m
55TSS
20x50's

Swim200 m easy warm up Pull bouy ok
https://www.youtube.com/watch?v=Kn2pabGsCOc
Swim 4x50m (25m easy finger drag- 25m build to hard) 20 sec recovery
https://www.youtube.com/watch?v=OAqBSgMX3es

Main set:
Swim 20x50m 20sec or 30sec only if required
1-3. every 4th hard - remainder easy
4-6. every 3rd hard - remainder easy
7-9. every 2nd hard - remainder easy
10. max
REPEAT 100 EASY IN BETWEEN
Swim 200m easy backstroke cool down

Aaron Buchan
|
Aaron Buchan Triathlon Coaching

The foundation of Triathlon begins with the basics..

Poture/Flexibility and mobility
Nutrition
Strength Endurance
Life Style
Mind set

To prevent the Athlete from breaking down and to keep them in the sports for years to come these principles need to be set before achieving a high level of fitness.