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

Author

Peter Wilby

All plans by this Coach
No Ratings

Length

6 Weeks

Plan Specs

swimming

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Plan Description

This plan is designed for swimmers currently in quarantine due to CORVID-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 equptment needed. You also are given access to the inner circle at (https://www.petewilbytriathlon.co.uk/forum) which is a closed forum for training plan athletes to communicate whilst following a plan.

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:10 hrs 0:30 hrs
7:50 hrs 1:45 hrs
Workouts Per Week Weekly Average Longest Workout
1:10 hrs 0:30 hrs
7:50 hrs 1:45 hrs

Training Load By Week


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

1:15:00
Speed endurance - purposeful / aerobic base training

Aim: to maintain a solid aerobic base
WU:
10x inch worms
10x inch worms with cobra and downward dog
10x frog walk (ES)
10x frog walk and twist (ES)
10x back lunge and twist (ES)
10x two step lunge (ES)
https://youtu.be/clRXqSTk_j0

Main:
60 minute walking as 6x (5 minute normal speed / 5 minute fast as possible (aiming to get HR to zone 2))

CD:
static stretching

Sample Day 2

1:15:00
Speed endurance - purposeful / aerobic base training

Aim: to maintain a solid aerobic base
WU:
10x inch worms
10x inch worms with cobra and downward dog
10x frog walk (ES)
10x frog walk and twist (ES)
10x back lunge and twist (ES)
10x two step lunge (ES)
https://youtu.be/clRXqSTk_j0

Main:
60 minute normal walking trying to keep a steady pace

CD:
static stretching

Sample Day 3

1:15:00
Speed endurance - purposeful / aerobic base training

Aim: to maintain a solid aerobic base
WU:
10x inch worms
10x inch worms with cobra and downward dog
10x frog walk (ES)
10x frog walk and twist (ES)
10x back lunge and twist (ES)
10x two step lunge (ES)
https://youtu.be/clRXqSTk_j0

Main:
60 minute as 4x (3 minutes normal walk / 10 minutes focused on big strides, quite fast / 2 minutes slower, normal walking)

CD:
static stretching

Sample Day 4

1:45:00
Speed endurance - purposeful / aerobic base training

Aim: to maintain a solid aerobic base
WU:
10x inch worms
10x inch worms with cobra and downward dog
10x frog walk (ES)
10x frog walk and twist (ES)
10x back lunge and twist (ES)
10x two step lunge (ES)
https://youtu.be/clRXqSTk_j0

Main:
60 minute as 10x (3 minutes normal walking / 2 minutes sprint walk or run / 1 minute recovery walk)

CD:
static stretching

Sample Day 5

0:30:00
Cords - swimmers strength/endurance

WU:
10x clapping seal
10x chicken wings
10x up and in
10x streamline stretch
https://youtu.be/7rl5yPqHPmw

Cords set 3x:
15 chest press
15x standing row
15x tricep extentions
15x double bicep curl
15x shoulder fly
15x pec fly
15x back fly

CD:
static stretching

Sample Day 6

1:45:00
Speed endurance - purposeful / aerobic base training

Aim: to maintain a solid aerobic base
WU:
10x inch worms
10x inch worms with cobra and downward dog
10x frog walk (ES)
10x frog walk and twist (ES)
10x back lunge and twist (ES)
10x two step lunge (ES)
https://youtu.be/clRXqSTk_j0

Main:
90 minute focused walk, evenly paced without stops

CD:
static stretching

Sample Day 6

0:30:00
Dry Land Swim Set (HIT)

Aim: a follow along video with a warm up and cool down. The main set is to replicate a swim set:
4x (150 steady front crawl then 4x 25m sprints on 30s)


WU:
10x chicken wings
10x back stroke (ES)
5x frog squat and reach
5x frog walk and twisy (ES)
15s fast feet
5x grab knee reaches

Main:
4x
steady: 30s high knees / 30s grass hoppers / 30s supermans
Sprints: 4x (4 frog squat to streamline jump / 6x squat thrust / 8x shoulder taps)

CD: static stretching

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