Swimming - Intermediate Freestyle Plateau Buster by Scott Proscia BS ATC M.Ed/Anthony Ross CSCS ATC

Average Weekly Training Hours 05:12
Training Load By Week
Average Weekly Training Hours 05:12
Training Load By Week



This is one of the IREP ATHLETICS Classic Plans - With changing technology and resources are current most up to date plans can be viewed at www.TheTrainingPlanSource.com 

***It is always recommended to see your physician before starting a new exercise program***

Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC, Anthony J Ross ATC, CSCS, M. Ed. IRONMAN Certified Coach and Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach plans incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


For more information about this plan :

Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com

Training for another race, trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Sample Day 1
CSS Test

200 swim
100 kick
200 pull
2 x 50 build by 25 to race pace
200 Meter Time Trial push off start
100 easy stroke with big rest
400 meter time trial
200 easy cooldown

Sample Day 2
2500 yard technique + 6 x100

Swim 200 Pull 300 Pull Buoy w band 6 x 100 on 15 sec kick on side 4 x 50 1 arm 4 x 50 Pull 200 6 x 100 build to hard on 10 sec Cooldown 200

Sample Day 4
1500 Yard/Meter Time Trial

Main Set: 1500 Meter/Yard Time Trial

Sample Day 6
3000- 200's of all kinds

3000- 200's of all kinds

Sample Day 7
2000 - 10 x 100

2000 - 10 x 100

Sample Day 8
3600- 500's and Pull

500's and Pull. Use paddles for only one 500 you choose.

Sample Day 9
1600 drill and form

Warm Up 200 swim 100 kick 200 pull Main Set 8 x 100 25 free/50 drill/25 free 15 sec rest easy 8 x 25 fast with perfect form 10 sec rest Cool Down 100

The Training Plan Source Powered By IREP Athletics
The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.