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Boost Your Swimming (1.5km-4km Per Session Plan)

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Boost Your Swimming (1.5km-4km Per Session Plan)


Sam Taylor

All plans by this Coach


8 Weeks

Plan Description

Upgrade your swimming with this 8 week 1.5km-4km per session swimming plan.

Designed around 6 days a week of swimming with focuses on endurance, strength and speed in the water.

The program follows a 3 week build before a recovery week.

Toys needed:
Fins, Paddles, Pull Buoy, and a kick board.

Each workout features a 400m warm up and cool down, with unique working sets to cause the physiological adaptations you've been aspiring for.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x6
14,073m 3,658m
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
14,073m 3,658m
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Sam Taylor

Taylored Tri Training

Taylored Tri Training is a Boulder-based triathlon and running coaching company.
Whether you are entering your first triathlon, or racing as a professional triathlete, Taylored Tri has the resources to help you complete or PR on any course length.
Taylored Tri focuses on a holistic approach to training which includes strength training, swim/bike/run training, and nutrition to enhance the athletes performance.

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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