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A 12 - 24 week TOTAL BEGINNER SWIM plan designed for someone brand new to front crawl and swimming

Author

Peter Wilby

All plans by this Coach

Length

12 Weeks

Plan Specs

swimming beginner

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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

FOLLOWING THIS PLAN:
We would love to hear about your dreams, your progress and your highs and lows with this plan. Don't be a stranger. Following completing this you should be confident to train for what ever you want.

To support your training as you follow this plan you be given access to the INNER CIRCLE on www.petewilbytriathlon website. Here you can chat with other training plan athletes and access videos to the drills and techniques used in the plan. You also receive great discounts on other services like ADVENTURE SWIMS around the English Riviera.

AIM and PURPOSE:
The purpose of this plan is to close the gap between near-non-swimmers and athletes who want to follow a plan but can't complete the swim portion yet. Many athletes competing in triathlon have this problem where they can complete advanced cycling and running plans but can not do front crawl. The aim of this plan is to be a precursor to any other novice triathlon or open water swim training plan.

WHAT TO EXPECT:
This plan is 12 weeks long and is designed for someone who has a dream of completing a triathlon or open water swim but currently does not have the swim skills to do it. This plan is designed as a precursor to any other beginner/novice plan, starting off with little or no front crawl technique and finishing with a CSS test and some 2km swims.

Although this plan is 12 weeks long it can be adapted to suit you. I recommend doing each of the 25 sessions included twice, one after another, to embed the skills you have learned and practised. The plan is set out with four swims per week, consisting of two repeated sessions each week. However, you could repeat one session four times each week to increase this to a 24 week plan. I recommend you dedicate four swims per week which ever way you decide to complete the plan. Consistency in the sessions is key to your success.

By completing this plan you should then gain the ability to start the next triathlon or long distance open water swim plan straight away. Before you start this plan you need to be able to swim eight lengths (200m) of a swimming pool. The stroke you choose does not matter. The plan facilitates you in learning front crawl and gradually increases in distance each week, but at first 200m is the most that is required in one go.

WHAT YOU NEED:
Before you embark on this plan you should write down your DREAM outcome, be-it a long distance triathlon, a marathon swim, or simply to compete in a swim event. The end goal of this 12 week plan is to equip you with enough knowledge and skill to start thinking seriously about training for your dream outcome.

This plan requires commitment, constancy in training four times per week or more, patience and time to read the session and supporting information before going to the pool.

You certainly need some kit for this plan. It is also important to check with your pool that you are allowed to use it before you embark on this training plan. You need:
- swim fins (I recommend floating fins, long),
- a kick board or float
- a pull buoy



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:30 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
0:30 hrs 1:00 hrs

Pete Wilby

PeteWilbyTriathlOn

Hi,

My name is Pete Wilby. I am triathlon and open water swimming coach based by the sea in Teignmouth, Devon, UK. I coach triathletes and open water swimmers from beginner, right through to World Championship level.

My mission is to coach with a holistic perspective that helps people to excel. To summarise my philosophy, I have designed the LENS acronym (Life, Endurance training, Nutrition and Strength). This is how I - and I hope you will too - will view training and coaching.

Sample Day 1

500m
Swim Technique 1 - being streamline

AIM: be streamline - 500m

WU- all 20s rests:
50m really easy FC with fins,
100m (25m streamline kick on back, 50m swim, 25m streamline kick on back) with fins,
2x 25m FC without fins +20s rest

Main1 (with fins):
2x 100m (doing 25m streamline rolls / 75m swim) + 20s rests.

Main2 no fins +30s rests:
2x 25m kick with float (head down for 6 kicks)
25m catch up
25m smooth swim.

CD: stretching in shower

Sample Day 3

500m
Swim Technique 1 - being streamline

AIM: be streamline - 500m

WU- all 20s rests:
50m really easy FC with fins,
100m (25m streamline kick on back, 50m swim, 25m streamline kick on back) with fins,
2x 25m FC without fins +20s rest

Main1 (with fins):
2x 100m (doing 25m streamline rolls / 75m swim) + 20s rests.

Main2 no fins +30s rests:
2x 25m kick with float (head down for 6 kicks)
25m catch up
25m smooth swim.

CD: stretching in shower

Sample Day 5

500m
Swim Technique 2 - exhalation

Aim: smooth exhalation

WU: spend 5 minutes practising sinks in the shallow end.

Then do 5x torpedo swim backs, starting the swim back with streamline body and strong kick, then arms.

Then do 4x (5m streamline kick on back / tuck and roll onto your front, without loosing streamline, and kick 5m back to start.)

Lastly do 20x 25m swims with a nice smooth stroke - take 20s rests after every length to reset, remind yourself: streamline push off, stretch through the stroke, smooth exhalation.

Sample Day 7

500m
Swim Technique 2 - exhalation

Aim: smooth exhalation

WU: spend 5 minutes practising sinks in the shallow end.

Then do 5x torpedo swim backs, starting the swim back with streamline body and strong kick, then arms.

Then do 4x (5m streamline kick on back / tuck and roll onto your front, without loosing streamline, and kick 5m back to start.)

Lastly do 20x 25m swims with a nice smooth stroke - take 20s rests after every length to reset, remind yourself: streamline push off, stretch through the stroke, smooth exhalation.

Sample Day 8

1:00:00
700m
Swim Technique 3 - reach and roll

Aim: when you reach, roll 

WU:
50m relaxed F.C.
2x 25m as streamline rolls with fins
50m with the 1,2, stretch mantra
2x 25m streamline rolls with fins
50m FC focused on the 1,2, stretch mantra

Main 1: with 30s rests
50m normal F.C.
2x 25m streamline rolls with fins
50m normal F.C.
2x 25m streamline rolls with fins


Main2 with 20s rests:
2x 50m (single arm rolls⬆, swim ⬇ )

Main 3: bilateral
4x 50m without fins, focused on the 1,2, stretch mantra, with 30s rests 

Main 4: tumble turns practice 5 minutes (simple head over heals)

CD: 50 m easy F.C.

Sample Day 10

1:00:00
700m
Swim Technique 3 - reach and roll

Aim: when you reach, roll 

WU:
50m relaxed F.C.
2x 25m as streamline rolls with fins
50m with the 1,2, stretch mantra
2x 25m streamline rolls with fins
50m FC focused on the 1,2, stretch mantra

Main 1: with 30s rests
50m normal F.C.
2x 25m streamline rolls with fins
50m normal F.C.
2x 25m streamline rolls with fins


Main2 with 20s rests:
2x 50m (single arm rolls⬆, swim ⬇ )

Main 3: bilateral
4x 50m without fins, focused on the 1,2, stretch mantra, with 30s rests 

Main 4: tumble turns practice 5 minutes (simple head over heals)

CD: 50 m easy F.C.

Sample Day 12

600m
Swim Technique 4 - reach and roll #2

AIM: practice rotating through the strokes

WU:
50m really easy FC with fins,
100m with fins on (25m streamline rolls, 50m swim, 25m streamline rolls),
50m FC with fins, focused on rolling as you reach into the water - all 20s rests

Main1 (with fins):
3x 50m (doing 25m single arm* rolls / 25m swim) - 20s rests.

* change the arm you use each rep

Main2 no fins:
3x 75m smooth swimming, easy pace, aiming to roll at the hips as you reach the hand into the water) with 30s rests.

CD: 25m easy BC

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