10 week Technique Focused Swimming Plan

Author

Rebecca Romero - Olympic Gold Medallist

All plans by this Coach

Length

10 Weeks

Typical Week

1 Day Off, 3 Swim

Longest Workout

1:00 hrs

Plan Specs

swimming beginner intermediate advanced masters pace based base period

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Summary

Overview

This training plan has been created by Nick Lloyd (Great Britain Rower, 9th in ITU Age Group Triathlon Worlds 2001, Kona Age Grouper and 9hr15 Iron Distance athlete).

Nick completed the swim in IM Italy 2018 in 50:11 and was one of the first Age Groupers out of the water.

This 10 week plan is designed to take you through 2 main technique phases, Posture and Alignment. With 3 sessions per week this 10 week plan will take you through 30 swim sessions to bed in improved technique for these two main aspects of front crawl swimming.

Posture - 4 weeks of sessions with the focus on improving your posture in the Water. This means getting your build to be as flat to the surface as possible, so your head, bum and feet are all in contact with the surface. This is worked on by using kick-board, fins, and snorkel.

Alignment - 4 weeks of sessions with the focus on improving your alignment or tracking through the water. This means getting you to move forwards in as straight a line as possible. By working on hand placement into the water and the path of movement your hand follows through the water we are aiming to minimise fish tailing and zig zaging. This is worked on by using snorkel and fins.

Grip / Feel - 2 weeks to compliment the previous 8 working on improving your grip and feel for the water so that you can improve your pace through the water now that your position in the water is improved.


Every session has an attached PDF version of the session so you can download and print out to take with you to the pool.


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Sample Week

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Sample Swim Session

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The plan also comes with a 14 page guide to ensure you understand the plan and get the most out of it.

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Rebecca Romero

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:58

Romero Performance

Romero Performance

Romero Performance offers triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.

Back to Plan Details

Sample Day 1

1:00:00
2700m
65TSS
Prep-Posture1- 75s & 300s -60min (2300m-2700m)

This is the first phase of 3 in this technique component of the year.

You will need a front snorkel, fins, pull buoy and kickboard.

The focus is on posture in this first month to ensure your body is held flat and on the surface of the water. This is to minimise drag so that the power generated is not wasted on poor posture in the water.

The main idea of this posture phase is to ensure your head, bum and heels are all in contact with the surface of the water.

Whilst kicking and swimming think about pulling your belly button in and imagining you are trying to get it as close as possible to your back.

Also think about clenching your buttocks to ensure your legs are held high and your body flat.

Sample Day 3

1:00:00
2900m
65TSS
Prep-Posture2- 125's -60min (2400-2900m)

This is the first phase of 3 in this technique component of the year.

You will need a front snorkel, fins, pull buoy and kickboard.

The focus is on posture in this first month to ensure your body is held flat and on the surface of the water. This is to minimise drag so that the power generated is not wasted on poor posture in the water.

The main idea of this posture phase is to ensure your head, bum and heels are all in contact with the surface of the water.

Whilst kicking and swimming think about pulling your belly button in and imagining you are trying to get it as close as possible to your back.

Also think about clenching your buttocks to ensure your legs are held high and your body flat.

Sample Day 5

0:45:00
2300m
45TSS
Prep-Posture- 400 & 50's -45min (2100m-2300m)

This is the first phase of 3 in this technique component of the year.

You will need a front snorkel, fins, pull buoy and kickboard.

The focus is on posture in this first month to ensure your body is held flat and on the surface of the water. This is to minimise drag so that the power generated is not wasted on poor posture in the water.

The main idea of this posture phase is to ensure your head, bum and heels are all in contact with the surface of the water.

Whilst kicking and swimming think about pulling your belly button in and imagining you are trying to get it as close as possible to your back.

Also think about clenching your buttocks to ensure your legs are held high and your body flat.

Sample Day 8

1:00:00
3300m
70TSS
Prep-Posture6- Split 750's -60min (2400m - 3300m)

This is the first phase of 3 in this technique component of the year.

You will need a front snorkel, fins, pull buoy and kickboard.

The focus is on posture in this first month to ensure your body is held flat and on the surface of the water. This is to minimise drag so that the power generated is not wasted on poor posture in the water.

The main idea of this posture phase is to ensure your head, bum and heels are all in contact with the surface of the water.

Whilst kicking and swimming think about pulling your belly button in and imagining you are trying to get it as close as possible to your back.

Also think about clenching your buttocks to ensure your legs are held high and your body flat.

Sample Day 10

1:00:00
3000m
70TSS
Prep-Posture4- 75/100/125s -60min (2400m - 3000m)

This is the first phase of 3 in this technique component of the year.

You will need a front snorkel, fins, pull buoy and kickboard.

The focus is on posture in this first month to ensure your body is held flat and on the surface of the water. This is to minimise drag so that the power generated is not wasted on poor posture in the water.

The main idea of this posture phase is to ensure your head, bum and heels are all in contact with the surface of the water.

Whilst kicking and swimming think about pulling your belly button in and imagining you are trying to get it as close as possible to your back.

Also think about clenching your buttocks to ensure your legs are held high and your body flat.

Sample Day 12

1:00:00
2800m
65TSS
Prep-Posture3- 200s & 50s -60min (2400-2800m)

This is the first phase of 3 in this technique component of the year.

You will need a front snorkel, fins, pull buoy and kickboard.

The focus is on posture in this first month to ensure your body is held flat and on the surface of the water. This is to minimise drag so that the power generated is not wasted on poor posture in the water.

The main idea of this posture phase is to ensure your head, bum and heels are all in contact with the surface of the water.

Whilst kicking and swimming think about pulling your belly button in and imagining you are trying to get it as close as possible to your back.

Also think about clenching your buttocks to ensure your legs are held high and your body flat.

Sample Day 15

1:00:00
3100m
70TSS
Prep-Posture7-Split 500s -60min (2700 - 3200)

This is the first phase of 3 in this technique component of the year.

You will need a front snorkel, fins, pull buoy, paddles and kickboard.

The focus is on posture in this first month to ensure your body is held flat and on the surface of the water. This is to minimise drag so that the power generated is not wasted on poor posture in the water.

The main idea of this posture phase is to ensure your head, bum and heels are all in contact with the surface of the water.

Whilst kicking and swimming think about pulling your belly button in and imagining you are trying to get it as close as possible to your back.

Also think about clenching your buttocks to ensure your legs are held high and your body flat.

10 week Technique Focused Swimming Plan

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