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4 Week Quality Swim Plan

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Plan Specs

swimming intermediate advanced masters

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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Plan Description

4 week quality swim plan ranging from 15-19km per week of swimming



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
17,200m 4,000m
Workouts Per Week Weekly Average Longest Workout
17,200m 4,000m

Kyle Main

Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing

Sample Day 1

3000m
Monday swim

Warm up Set-
1 x 200 easy
1 x 200 kick
1 x 200 pull- pull buoy

Main Set-
8 x 75 free hard 15 sec rest
1 x 200 pull 30 sec rest
6 x 75 free hard 15 sec rest
1 x 150 pull 30 sec rest
4 x 75 free hard 15 sec rest
1 x 100 pull

Sprint Set-
12 x 25 sprints odds back evens free 10 sec rest interval

Warm down Set-
1 x 300 easy choice

Sample Day 2

3200m
Tuesday swim

Warm up Set-
1 x 400 SKPS
1 x 200 as 25 drill, 25 swim fins

Main Set-
10 x 50 free hard 15 sec rest interval

1 x 100 kick easy

2 rounds of:
5 x 50 free hard 10 sec rest
1 x 150 free pull steady
1 x 50 kick easy

10 x 50 free fins & paddles hard 10 sec rest interval

Sprint Set-
8 x 25 sprint breathing every 7 15 sec rest interval

Warm down Set-
1 x 400 easy choice

Sample Day 3

3000m
Wednesday swim

Warm up Set-
1 x 400 easy fins

Pull Set-
1 x 100
1 x 200
1 x 300
1 x 200
1 x 100
(Pull buoy only, 15 sec rest interval)

1 x 100 kick easy

3 rounds of:
2 x 100 free hard 15 sec rest
1 x 100 free easy 15 sec rest
1 x 50 kick

Sprint Set-
10 x 25 as odds steady evens sprint 15 sec rest interval

Warm down Set-
1 x 400 easy choice

Sample Day 5

3000m
Friday swim

Warm up Set-
1 x 200 easy free/back fins
1 x 100 kick fins
2 x 100 as 50 scull 50 catch-up fins 15 sec rest interval
1 x 100 kick no fins

Main Set-
4 rounds of
8 x 50 free
1 x 50 swim-out
1 x 100 kick- breast arms free kick fins

Secondary Set-
8 x 25 sprints fins & paddles no breathing @ 45 sec

Warm down Set-
1 x 300 easy choice

Sample Day 7

3400m
Sunday swim

Warm up Set-
1 x 500 easy fins
1 x 200 drill as 25 left, 25 catch up, 25 right arm, 25 free fins x2
1 x 200 free pull- pull buoy

Main Set-
3 x 300 free as 50 steady 25 steady hard 30 sec rest interval
1 x 100 kick easy
3 x 300 free fins & paddles as 50 steady hard 25 hard
1 x 100 kick easy

Sprint Set-
8 x 25 free sprints 10 sec rest interval

Warm down Set-
1 x 300 easy choice

Sample Day 8

3500m
Monday swim

Warm up Set-
1 x 300 easy
1 x 100 kick fins
2 x 50 as 25 scull 25 drill 10 sec rest
4 x 25 as 25 fist drill 25 free 10 sec rest

Main Set-
2 x 500 free steady 45 sec rest interval
4 x 100 free zone 3 20 sec rest
4 x 75 free zone 2 15 sec rest
4 x 50 free zone 3 10 sec rest
4 x 25 free zone 4 10 sec rest

1 x 100 kick easy fins

Sprint Set-
16 x 25 sprints 8- pull buoy, 8- pull buoy & paddles 10 sec rest

Warm down Set-
1 x 400 easy choice

Sample Day 9

3500m
Tuesday swim

Warm up Set-
1 x 300 easy
1 x 500 as 50 kick 50 drill fins (drills- 50 left, 50 right, 50 scull, 50 catch up, 50 fist drill)

Main Set-
4 rounds of:
3 x 100 free as 25 hard 25 steady
1 x 100 free paddles hard
(1 min rest between sets)

1 x 200 kick easy fins

Secondary Set-
6 x 100 free fins & paddles as 50 hard 50 steady

Warm down Set-
1 x 300 easy

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