Swim + Shoulder Stability - 12 Weeks

Author

Carole Yoshiwara

All plans by this Coach

Length

12 Weeks

Typical Week

1 Swim, 1 Strength

Longest Workout

1:00 hrs

Plan Specs

swimming beginner hr based pace based

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Summary

Includes Structured Workouts

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This is a once a week swim + shoulder stability workout to compliment a strength training plan. It starts off easy, assuming you are not in optimal swimming shape, and builds its way up to a more difficult workout. The first three weeks are focusing on drills and getting the feeling of the water. Quality before quantity. The rest of the workouts alternate: endurance focused, threshold focused, and sprint focused. Aiming to change the workouts up and have you be well trained in various levels of exertion.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:40

Carole Yoshiwara

Yoshigirl Fitness

I was a NCAA Div. 1 swimmer at the University of Hawaii, turned half marathon runner and sprint and olympic length triathlete. I am a DC student at Palmer West College of Chiropractic beginning January 2019, and was previously a Physical Therapy Aide at a Boston hospital. I focus on strength training as well as swimming, and triathlons. I am also a Level 1 Certified Nutrition Coach from Precision Nutrition.

Back to Plan Details

Sample Day 1

960m
Form Focused

This first workout is focusing on getting the feeling of the water. Quality over quantity here.

Sample Day 2

0:40:00
43.3TSS
Shoulder Strength 1

This is aimed at gaining shoulder stability and strength to support you for your swims.


3 rounds each:
-10 x 5 sec. hold: prone scap squeeze
-10 ea. arm: cable or theraband shoulder internal rotation (keep a small towel between your elbow and body to keep your elbow stationary at your side)
-10 ea. arm: cable or theraband shoulder external rotation (keep a small towel between your elbow and body to keep your elbow stationary at your side)

3 rounds each:
-10 serratus push up (in high plank or at an incline, whatever is most comfortable for you)
-10 theraband bent over pull throughs
-10 hooklying overhead pull overs with light dumbbell

Sample Day 8

1097m
Drills

Sample Day 9

0:40:00
43.3TSS
Shoulder Strength 1

This is aimed at gaining shoulder stability and strength to support you for your swims.


3 rounds each:
-10 x 5 sec. hold: prone scap squeeze
-10 ea. arm: cable or theraband shoulder internal rotation (keep a small towel between your elbow and body to keep your elbow stationary at your side)
-10 ea. arm: cable or theraband shoulder external rotation (keep a small towel between your elbow and body to keep your elbow stationary at your side)

3 rounds each:
-10 serratus push up (in high plank or at an incline, whatever is most comfortable for you)
-10 theraband bent over pull throughs
-10 hooklying overhead pull overs with light dumbbell

Sample Day 15

1097m
More Drills

Warm Up
200 yd Swim
100 yd Kick
100 yd Pull

4 x 100 yd: 25 yd Front Scull, 50 yd Drill, 25 yd Swim
*Drill: 25 yd Right arm only, 25 yd Left arm only. The arm not in use should be at your side, and breath to the side of the arm that is not being used.
-20 seconds rest

4 x 50 yd: Pull (use paddles and buoy)
-15 seconds rest

4 x 25 yd: #1-half lap easy, half lap fast, #2-half lap fast, half lap easy, #3 easy, #4 fast
-20 seconds rest

Warm Down
100 yd easy

Sample Day 16

0:40:00
43.3TSS
Shoulder Strength 1

This is aimed at gaining shoulder stability and strength to support you for your swims.


3 rounds each:
-10 x 5 sec. hold: prone scap squeeze
-10 ea. arm: cable or theraband shoulder internal rotation (keep a small towel between your elbow and body to keep your elbow stationary at your side)
-10 ea. arm: cable or theraband shoulder external rotation (keep a small towel between your elbow and body to keep your elbow stationary at your side)

3 rounds each:
-10 serratus push up (in high plank or at an incline, whatever is most comfortable for you)
-10 theraband bent over pull throughs
-10 hooklying overhead pull overs with light dumbbell

Sample Day 22

1463m
Endurance 1

Warm Up
200 yd Swim
100 yd Kick
100 yd Pull

Main Set
2 x 200 yd: negative split each 200 (the second half is faster than the first half
-15 seconds rest

4 x 100 yd: moderate/strong pace (but not too strong)
-20 seconds rest

6 x 50 yd: descending 1-3, 4-6 (#1 is the slowest and #3 is the fastest, and repeat)
-20 seconds rest

Warm Down
100 easy

Swim + Shoulder Stability - 12 Weeks

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