Novice Swimmers' 1 Session Per Week Plan

Average Weekly Training Hours 00:50
Training Load By Week
Average Weekly Training Hours 00:50
Training Load By Week

This training plan is for the swimmer or triathlete who can swim once per week and considers themself to be a novice 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 3
0:30:00
TECH-1-NOV

This session will take you through a progression that will help you improve your stroke mechanics allowing you to focus on developing good feel for the water, and developing powerful stroke actions through the catch, pull and push phases. See the attached document for full details of the sequence.

Sample Day 10
1:00:00
1700m
END-1-NOV

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 17
1:00:00
TECH-2-NOV

This session will take you through a progression that will help you improve your stroke mechanics allowing you to focus on developing good feel for the water, and developing powerful stroke actions through the catch, pull and push phases. See the attached document for full details of the sequence.

Sample Day 24
0:45:00
1750m
CSS Assessment - NOV

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 31
0:45:00
1500m
END-2-NOV

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 38
0:45:00
1650m
CSS-1-NOV

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 45
0:45:00
1700m
TECH-3-NOV

This is a technical session that will help you isolate phases of your stroke, concentrate on alignment and body rotation and help you integrate the benefits of each drill into your full stroke technique.