🌊This 8 Week Freestyle Improver Swim Training Plan is for the beginner to the more advanced Triathlete. 🌊
The plan has 27 unique sessions that can be used as part of this plan or as separate sets to incorporate in your own training schedule.
This plan is intended for athletes who have a goal to swim up to 3000 per session by the end of the plan. There is no minimum requirement level of fitness. This is not a learn-to-swim program, so you should be able to swim freestyle/front crawl before you start. There are plenty of drills in most sessions to advance your swim technique.
This plan is reusable so you can give your swimming a boost whenever you feel you need it.
Your plan includes:
❤️ Structured swim sessions with heart rate-based and RPE-based plans you can load on your Garmin, etc
🏊 Swimming technique tips
🛠 Drill and technique videos
📧 Email access to your coach
🏋️ Swimmer S&C and Mobility sessions
By the end of your plan, you should feel confident you will have increased your endurance and speed plus improved your freestyle swimming technique.
Kit needed: Fins, Finis Alignment Kickboard (to keep your body aligned in kick sets), paddles (Finis Agility or Freestyler, which are kinder on your shoulders) and pull buoy.
When using paddles, make sure you keep the tips down when stroking and relax your arm in the recovery phase to decrease the risk of shoulder injury and discomfort.
The plan weeks have the following focus:
Week 1: Building Technique and Test Set (optional)
Week 2: Increasing Distance
Week 3: Building Strength
Week 4: Technique Refinement
Week 5: Endurance and Speed
Week 6: Strength and Technique
Week 7: Endurance and Technique
Week 8: Endurance and Speed and Re-Test (optional)
My name is Karen, I live in Southern Spain where I coach & run Triathlon training camps all year round (ChiliTri). Karen is a WOWSA Level 3 open water swimming coach, IRONMAN® Certified Coach, British Triathlon Federation Level 3 Coach & Tutor. She is also a qualified Personal Trainer, so all of the S&C sessions are tried & tested.
Karen has an MSc in Sports Performance Coaching.
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Good luck with your training and swimming event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.