Intermediate Swimmers' 2 Session Per Week Plan

Average Weekly Training Hours 02:45
Training Load By Week
Average Weekly Training Hours 02:45
Training Load By Week

This training plan is for the swimmer or triathlete who can swim twice per week and considers themself to be a intermediate swimmer.

The plan provides a balanced mix of technique, endurance, open water, threshold (CSS) and speed training.

Included as attachments to the workouts within the plan are descriptions of the swim drills or training methods and a Critical Swim Speed calculator.

To make the most of this plan you will need to purchase a waterproof metronome, such as the Finis Tempo Trainer Pro. Details of where to purchase are included in the plan.

Sample Day 2
1:00:00
3100m
TECH-1-INT

This session is very much focused on helping you isolate and improve elements of your stroke technique, your emphasis should be on good form and concentration, rather than effort and trying to complete any section of the session as quickly as you can. If you do your drills poorly over and over again, that is the technique that will become ingrained!

If you want some help from a coach to ensure you are performing your technique sessions correctly why not seek out a Swim Smooth accredited coach, or attend a Swim Smooth Training Camp or Clinic?

http://swimsmooth.cassonz.com/wp/?page_id=1171

Sample Day 5
1:00:00
2500m
CSS Assessment

This session is designed to provide a warm up and a drill sequence to help you tune into your feel for the water in preparation for a Critical Swim Speed Assessment. When you have completed the CSS time trials and made a note of your times you can use the attached spreadsheet to calculate your CSS Pace or you can download and use the Swimulator+ iPhone/iPad application from iTunes https://itunes.apple.com/us/app/swimulator+/id527165536?ls=1&mt=8 to figure out what your CSS training pace is. Once you have done that go into your Training Peaks account settings, and create a set of swim speed/pace "zones" under the zones tab. Select the PZI (10) (Threshold Speed) method of calculation, then you need to put your CSS pace per 100m (expressed in seconds) as your threshold pace and then in the Zone 6: parameters, enter it the same in both parameters so that is a very precise CSS pace, and not a range. This will ensure that your CSS pace is calculated automatically for you for each of your CSS based training sessions in Training Peaks.

Sample Day 9
0:30:00
Open Water - Familiarisation Swim

Swim laps of the lake, or swim back and forth parallel with the shore at sea. Before you start familiarise yourself with any landmarks that you can look out for as reference points when you are swimming. Practice removing your wetsuit as if it were a real transition when you finish the session. Tips: Before you climb out of the water, pull the front of the neck of the wetsuit to allow some water to flow down the inside (it will make removing the wetsuit easier). Remove your hat and goggles and hold them in one hand then as you pull that are out of its sleeve let go of the hat and goggles and they be held safely inside the sleeve (rather than get lost in the transition area). Rehearse the sequence you will use for finding your zip cord and undoing and removing your wetsuit and once you are happy with it - always use the same routine.

Sample Day 9
1:00:00
3250m
END-1-INT

Warm up and use the build set to prepare you for the main endurance sets. With these endurance sessions the emphasis is on swimming at a steady endurance pace with great form - so use the technical sets in the warm up to help you find your feel for the water and raise your awareness of swimming with good technique. As you will be swimming at lower intensity, make sure you don't drift into overgliding, the stroke should still be a continuous rhythm just reduce the effort through each stroke a little.

Sample Day 12
1:00:00
3100m
CSS-1-INT

Warm up and use the build set to prepare you for the main CSS sets. Ideally you should use a waterproof metronome such as the Finis Tempo Trainer Pro in Mode 1 to guide you in your pacing - http://swimsmooth.cassonz.com/wp/?page_id=1142 Remember when you are swimming the CSS sets, you will make best progress by sticking to the pace through out the sets, don't be tempted to go ahead of the pace in the early sets, because you might not be able to hold the pace later on, save that challenge until the end of the CSS set, and if you can beat the pace in the last few sets its time to re-test and set yourself a new CSS pace!

Sample Day 16
1:00:00
3000m
TECH-2-INT

This session is very much focused on helping you isolate and improve elements of your stroke technique, your emphasis should be on good form and concentration, rather than effort and trying to complete any section of the session as quickly as you can. If you do your drills poorly over and over again, that is the technique that will become ingrained!

If you want some help from a coach to ensure you are performing your technique sessions correctly why not seek out a Swim Smooth accredited coach, or attend a Swim Smooth Training Camp or Clinic?

http://swimsmooth.cassonz.com/wp/?page_id=1171

Sample Day 19
1:00:00
3000m
CSS-2-INT

Warm up and use the build set to prepare you for the main CSS sets. Ideally you should use a waterproof metronome such as the Finis Tempo Trainer Pro in Mode 1 to guide you in your pacing - http://swimsmooth.cassonz.com/wp/?page_id=1142 Remember when you are swimming the CSS sets, you will make best progress by sticking to the pace through out the sets, don't be tempted to go ahead of the pace in the early sets, because you might not be able to hold the pace later on, save that challenge until the end of the CSS set, and if you can beat the pace in the last few sets its time to re-test and set yourself a new CSS pace!