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A 6 Week Dry-land Swimming Plan for Quarantine (COVID-19)

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A 6 Week Dry-land Swimming Plan for Quarantine (COVID-19)


Peter Wilby

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6 Weeks

Plan Description

This plan is designed for swimmers currently in quarantine due to COVID-19

The aim of this plan:
to maintain and improve all body swim specific strength. Maintain base aerobic fitness. Good for swimmers who are forced to have a long gap from swimming.

Who this is for:
Serious swimmers or people who do swim 'training' and want to maintain fitness.

What you need:
This plan include swim cord training however, it is not essential. All exercises and drills are accompanied with instructional video. There is no other equipment needed.

What to expect:
There is a strength based work out on six out of seven days and a focused walk on five out of seven days. One days is kept clear to do other things.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x6
01:10:00 00:30:00
Walk x5
07:50:00 01:45:00
Workouts Per Week Weekly Average Longest Workout
01:10:00 00:30:00
07:50:00 01:45:00

Training Load By Week

Pete Wilby



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.

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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