Novice Swimmers' 2 Session Per Week Plan

Average Weekly Training Hours 01:40
Training Load By Week
Average Weekly Training Hours 01:40
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 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 6
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 10
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 13
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 17
0:45:00
1700m
TECH-3-NOV

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 20
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 24
1:00:00
1600m
END-3-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.