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 plan is for the freestyle swimmer that is struggling in open water or fighting a nasty plateau.
This will be an intense swim block that will help the swimmer move past their current level of fitness and skill level. Swimmers should be comfortable swimming and can can finish workouts of at least 1 hour in duration.

This plan is 4 weeks long and has a baseline and final test to track progress.

This plan is best served with a video analysis of your swim stroke. visit http://www.irepathletics.com/Biomechanical_Analysis.html for more details

support for this plan
Scott Proscia, BS ATC M.Ed
Head Performance Coach

Anthony Ross, CSCS ATC
Head Strength and Conditioning Coach

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

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