Swim Smart - 12 Week Base Endurance Plan for Marathon Swimming with Strength Training
Swim Smart - 12 Week Base Endurance Plan for Marathon Swimming with Strength Training
Author
Swim Smart Coaching Inc.
Length
12 Weeks
Plan Description
A skill based training plan suitable for anyone who can comfortably swim 1000m non-stop and wants to work toward a long distance marathon swim.
This 12-week base training plan will gradually build you up to 5000m swims, forming the foundation on which to launch into race specific marathon swim training.
Includes strength training sessions specifically designed with a focus on injury prevention.
Workouts range from 2000m - 5000m and will take around 45 minutes to complete the short sessions and up to 2 hours to complete the longer swims.
The goal of each workout is clearly defined, a distance pace chart is provided, as are links to drill demo videos and blog post.
The only equipment needed is a pair of short swimming fins.
Got questions? You can email for coach support at any time.
info@coach-stewart.com
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Why skill based training?
Compare any two athletes with similar fitness levels—the faster swimmer will always be the one with the highest skill level. And yet, swim training sets often prioritize high-intensity training rather than high-quality swimming. While this approach works for younger elite-level swimmers, it misses the mark for adults who do not have an elite-level swim background to draw on.
This training plan provides a detailed, skill-based approach to endurance training for adult swimmers and triathletes. Because these sessions are performed at your current skill pace, the training plan will be tailored to your ability. This approach has been the hallmark of the Swim Smart endurance program for years and is suitable for anyone who can comfortably swim 300m freestyle non-stop.
Following this training plan will allow you to develop both skill and endurance to maximize your swimming potential.
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Swim Smart is an adult swim school based out of Vancouver, British Columbia. We have developed a range on in-person and online services:
- swim technique courses and private lessons
- online swim coaching
- online video analysis
- masters swim training sessions
- customized monthly triathlon coaching
- group triathlon training sessions
- a marathon swim team
- a masters swim team which races internationally
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For more info, check out:
www.swimsmart.ca
www.coach-stewart.com
www.coastswimteam.ca
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Copyright Swim Swim Coaching Inc.
All rights reserved.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
00:55:00 | 01:00:00 |
|
Strength
x2
|
01:33:00 | 01:00:00 |
|
Custom
x1
|
—— | —— |
|
X-Train
x1
|
00:40:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:55:00 | 01:00:00 | |
|
|
01:33:00 | 01:00:00 | |
|
|
—— | —— | |
|
|
00:40:00 | 00:40:00 |
Training Load By Week
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- Heart Rate Monitor
- GPS
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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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