Swim + Shoulder Stability - 12 Weeks

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

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.

Sample Day 1
960m
Form Focused

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

Sample Day 8
1097m
Drills

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 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

Sample Day 29
1280m
Threshold 1

Warm Up
200 yd Swim
100 yd Kick
100 yd Pull

Main Set
6 x 100 yd: fastest possible send off (FPSO) - this should be difficult, but not a sprint
-5-10 seconds rest

6 x 50 yd: odds easy, evens 80% of max
-20 seconds rest

Warm Down
100 yd easy

Sample Day 36
1280m
Sprint 1

Warm Up
200 yd Swim
100 yd Kick
100 yd Pull

Main Set
4 x 75 yd: 25 yd Scull, 25 yd Kick, 25 yd Swim. Descend the Swim throughout the set.
-15 seconds rest

4 x 50 yd: fast in and out of the turn, focus on good form and not breathing in and out of the turn
-20 seconds rest

4 x 50 yd: with fins (if you have them), focus on having a strong constant kick with easy/slow arm cycles
-20 seconds rest

4 x 25 yd: build up (within each 25, first part of lap is easy, end of lap is fast)
-20 seconds rest

4 x 25 yd: all out fast
-30 seconds rest

Warm Down
100 yd easy

Sample Day 43
1372m
Endurance 2

Warm Up
200 yd Swim
100 yd Kick
100 yd Pull

Main Set
8 x 50 yd: Hypoxic, working on breath control. #1 breathe every other stroke, #2 breathe every 3 strokes, and so on until you get to #8
-20 seconds rest

3 Rounds:
-1 x 150 yd Swim moderate/strong pace
-10 seconds rest
-1 x 100 yd Swim moderate/strong pace
-10 seconds rest
-1 x 50 yd Swim moderate/strong pace
-60 seconds rest

Warm Down
100 yd easy

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.