You wanna participate in a swimming meet and do your best 200-400-800 or even the 1500m Freestyle? Or do you simply want to prepare for the swimming before the triathlon’s season resumes? This plan is for you!

It is undeniable that we will go through technique. In order to be able to follow a swimming plan without regular accompaniment, it is necessary to have a certain technical basis. Examples of technical exercises are included here in word format. It will also be possible on request to do a video analysis if you wish to receive my technical recommendations for the price of a consultation (60$), a service that I also offer. You can write to me at kebou2.kb@gmail.com. Otherwise, to be able to follow the plan, it would ideally be able to do 1000m without stopping.

Working on speed will also be important at the beginning of this plan to gradually move towards aerobic capacity and a few sessions of anaerobic / VO2 Max mid-session and then to finish to do race pace training. You will also do specific swimming strength. It is quite possible within 12 weeks with 3 sessions per week of just under 1 hour to do a great race, or to be super ready to start the triathlon season with the swim portion!

Open Swim sometimes lasts 60 minutes, 55 minutes, sometimes even 50 minutes. With those workouts, you should have plenty of time to execute everything. That said, if you sometimes have 5 minutes left, even 10 minutes. It is better not to add mileage in the main sets, but rather in the cooldown. You will have more benefits for the next workout and will have more relaxed muscles in addition to adding volume in the body!