Swim Training Plan for Distance Freestyle
This training plan is designed for swimmers who can currently maintain a 100m pace of 1:20–1:45 in training. The goal is to improve your endurance, speed, and overall performance in distance freestyle, covering races from 400m up to 3.8km (the swim distance in long-distance triathlons). Whether you’re a competitive swimmer or a triathlete looking to enhance your swim, this plan will help you get fitter and faster.
Plan Structure
Weeks 1–3: Base Phase
Focuses on building a strong aerobic foundation with lower-intensity but high-volume training.
Weeks 4–6: Intensity Phase
Introduces threshold, VO2 max, and speed endurance workouts to develop power and efficiency.
Week 7: Recovery Week
A deload week to help your body adapt and absorb the training before the next build.
Weeks 8–10: Peak Build
Training volume and intensity increase further, with Week 10 reaching up to 18km—the peak of the plan.
Weeks 11–13: Taper & Race Preparation
Gradual reduction in volume and intensity to ensure peak performance in Week 13, which is aligned with your target event.
Swim Terminology Used in the Plan
sw = Freestyle (front crawl)
stroke = Any stroke except freestyle
pdls = Hand paddles
bk = Backstroke
fr = Freestyle
cruise = Swim at a comfortable pace
MS = Main Set
PS = Pre-set (before MS) or Post-set (after MS)
w/u = Warm-up
c/d = Cool down
scull = A technique to improve feel for the water (Google "sculling in swimming" for more info)
Understanding Swim Set Notation
"Odds and Evens" Example:
A set labeled 6 × 50m (odds: drill, evens: fast) means:
1st, 3rd, and 5th (odds): 25m scull + 25m normal swim
2nd, 4th, and 6th (evens): 50m fast
"Middle 50" Example:
A set labeled 4 × 150m (middle 50 bk) means each 150m is:
50m freestyle
50m backstroke
50m freestyle
This structured plan is designed to maximize your swim performance and help you reach your goals. If you have any questions, feel free to email me or reach out on social media!