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Swim Training to Improve Your Form and Aerobic Base

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Swim Training to Improve Your Form and Aerobic Base

Author

Adam Hodges

All plans by this Coach

Length

8 Weeks

Plan Description

Are you a triathlete or fitness swimmer without a swim background looking to improve your stroke mechanics as you build your swimming fitness? This plan is designed specifically for you. Whether you are training for your first triathlon or looking to improve your form and fitness in the water, this 8-week plan is broken into two training blocks.

The first training block takes you through a series of swimming drills and gradually adds aerobic base building workouts to help you focus on mechanics as you build your fitness in the water. The second training block continues the progression by introducing some faster-paced and tempo swimming.

The plan includes a 500-yd time trial at the end of the first week to help you set your swimming pace zones and the final week of each training block culminates with a 1,000-yd time trial.

Frequency in the water is important for new swimmers to develop good form and proper habits. With this in mind, the weekly yardage is spread over five swim workouts with two designated rest days. The plan also includes three strength sessions per week to target typical swimmer weaknesses and prevent shoulder injuries. Most of the workouts range from 800-1,000 yards with the longest workouts reaching 1,500-2,000 yards. You can adjust the workout distances up or down according to your needs.

The plan—like any training plan—represents an initial draft, rather than a final document set in stone. You will write the final version over the coming month as you adapt the training to your specific situation and goals.

Consult the Alp Fitness website (alpfitness.com) for supplemental resources to use along with this plan. Train smart!

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x5
4,892m 1,829m
Strength x3
—— ——
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
4,892m 1,829m
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Adam Hodges

Alp Fitness

I offer training plans for those seeking personal growth through self-defined challenges, whether those involve races (e.g., 50K trail runs, winter triathlons) or solo adventures (e.g., fast-packing, mountaineering objectives). Learn more about my training approach at alpfitness.com where you can also find additional videos and articles to help you train smart.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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