The ULTIMATE self-guided swim program for any level of fitness

Author

Peta Woodland

All plans by this Coach

Length

5 Weeks

Typical Week

6 Swim

Longest Workout

1:15 hrs

Plan Specs

swimming beginner intermediate advanced masters

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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Summary

Be masters of your own destiny and use these amazing tried and tested swim sessions to plan your own program.. Develop speed, endurance & technique, no matter what your goals are;

These session outlines will stop the need to buy any other program, ever again!

This swim programs includes;

Endurance sessions
Speed Sessions
Threshold sessions
Drill sessions

or a combination of the above...

Program is based on CSS (critical swim speed) - links to information on CSS are included in the program.

Mix & Match to make your own program with a CSS test session and fitness benchmark included....

These sessions are full adjustable to suit your level of fitness and ability...

Each session has instructions on how to vary the session to suit your level or just to mix the session up to make it different...

There are instructions under the work outs to help with terminology and exercise descriptions.

Email contact@energisecoaching.com.au with any questions. We will answer most questions within 12-24 hours. Peta from Energise Coaching coaches athletes of all levels and abilities. As an age group athlete herself, she relates to the need to balance training with life while still achieving improvements in performance.

Required
Pool Buoy
Paddles
Fins

Note: this is not a learn to swim program. It will help develop technique and fitness for those with basic skills and is also suitable for advanced swimmers.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:33

Peta Woodland

Energise Coaching - triathlon, running, swimming

I believe in sustainable training around living life. I see too many people burning out when age group athletes should be able to enjoy their sport, have time for other things, while still seeing solid performance gains. I offer personalised training programs & coaching or group coaching services to swimmers, triathletes and runners to suit lifestyle and performance goals.

Back to Plan Details

Sample Day 1

0:45:00
1700m
CSS test - Testing Session for threshold training

300m F/S easy
200m Pull bouy easy
2 minute rest
400m time trial - write time down
500m easy - half f/s half b/s & Br/s
2 minute rest
200m time trial - write time down
200m Cool down
(1700m)

Sample Day 8

1:15:00
Endurance development

200m freestyle (F/s) warm up - easy
300m Pull bouy: (Breathe to the left 25m, breathe to the right 25m, bilateral 25m x 4)
200m side kick with fins
100m easy f/s

Main set
300m CSS + 30 sec RI
200m CSS + 20 sec RI
100m CSS 1 min RI
Repeat 0-3 times

1-2 x 200m Paddle/Pull
100m-200m Cool down non F/s

Sample Day 9

1:15:00
Endurance Development 2

300m freestyle (F/s) warm up - easy
200m Pull bouy - breathe 3/4/4/5 on the 25m
200m side kick with fins

Main set
200m Easy 20 sec RI
50m hard/150m easy 20Sec RI
100m hard/100m easy 20Sec RI
150m hard/50m easy 20Sec RI
200m Hard 1 minute rest
200m Hard 20 sec RI
150m hard/50m easy 20Sec RI
100m hard/100m easy 20Sec RI
50m hard/150m easy 20Sec RI
200m Easy 20 sec RI

0-2x 200m Paddle/Pull

200m cool down

Sample Day 10

1:15:00
Endurance Development 3

400m freestyle (F/s) warm up - easy
300m Pull bouy - breathe 3/4/4/5 on the 25m
200m side kick with fins
100m easy F/s

Main set
5-15 x 100m CSS +10 seconds

0-1 x 200m paddle pull
200m cool down

Sample Day 11

1:15:00
Endurance Development 4

400m freestyle (F/s) warm up - easy
300m Pull bouy - breathe 3/4/4/5 on the 25m
200m side kick with fins
200m Hard/easy 25m

Main set
1-5 x 200m CSS +20 seconds
9 x 100m alternate easy/medium/hard 10 RI
0-3 x 200m paddle/pull
200m cool down

Sample Day 12

1:15:00
Toys Endurance swim

All endurance pace except where stated otherwise (20-30sec RI after each)
1-500m Freestyle
12-500m Pull buoy
1-500m Fins 50m kick/50m swim
1-500m Fins 50m hard/50m easy
1-500m Paddle/Pull buoy
1-500m 100m CSS + 10 Sec RI (fins or no fins)
1-500m Paddle/Pull buoy
100m Cool Down

Sample Day 15

1:00:00
Increasing Speed Interval Set - A favourite!

200m f/s
200m pull
100m kick w/fins
400m Paddle/pull (threshold)
8 X 50 at increasing speed eg on 70 seconds, 65,60, 55 (easy to flat out)
300m Paddle/pull (threshold)
6 X 50 at increasing speed eg on 65,60, 55
200m Paddle/pull (threshold)
4 X 50 at increasing speed eg on 60, 55
100m Paddle/pull (threshold)
2 X 50 at increasing speed eg on 55
100m Cool Down

The ULTIMATE self-guided swim program for any level of fitness

$70.00 - Buy Now