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Transform into a Speedy Swimmer in 12 weeks - level 2 400m time trial in 6-8 mins


Nick de Meyer BTF level 3 Coach, TRX Instructor

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12 Weeks

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Plan Description

Level 2 swimmers, will be currently swimming 400 metres in less than 8 minutes, and will start with 4 sessions a week of between 1800 - 2500 metres per session.

Weekly swim sessions include:

2 sessions focussing on drills and technique, 2 on fitness and 2 on swim specific core strength.

Each one of these is progressive so that you improve in both technique, fitness and core strength over the 12 weeks.

Add more speed, power and stamina to your front crawl! Improve your technique, Pacing, reduce your stroke count by up to 10%, and your stroke efficiency (SWOLF score)

Learn how to control your pacing, reduce drag, become more streamlined, build your fitness, and become a Speedier Swimmer!

This swim plan operates at a higher intensity level and is a progression from the level 1 plan. It focuses much more on improving your lung capacity, which will enable you to swim faster and tolerate higher levels of lactic acid. It also does this by incorporating much more speedwork into the sessions than the level 1 plan. Fitness testing is as above every 4 weeks, looking at your consistent 100 metre pacing, and holding that for longer distances than the level 1 plan.

The technique sessions focus on catch intially, then progressing into streamlining and rotational aspects and sessions, with longer drills intervals to maintain your technique in a seemingly more robotic fashion.

This 12 week swim training plan is designed to transform your front crawl swimming with 2 sessions a week of core strength, progressing into upper body and arms and core strength over the course of the plan

You will work through each phase of front crawl, including catch, pull, recovery, streamlining, and have test sessions every 4-6 weeks, including at the start to bench mark your fitness. The test sessions will be short to measure changes in fitness and will look at stroke efficiency too.

There are 2 drills and technique swim sessions per week, 2 core strength and 2 swim fitness sessions, each of which are progressive each week, so that you improve in both technique and fitness over the 12 weeks.

You'll have your own training peaks account for the duration which you can then downgrade to a basic account after the plan has ended. You can upload data from a garmin 910xt or similar to track your swim metrics on Training Peaks

This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 3, STA level 2 swim teacher, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, long triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon.

Purchase of this plan includes our comprehensive Swim Training Guide, which explains how to use your training plan, including swim drills and open water articles, plus email access to Nick at any time for questions that you may have about this plan.

Once you have signed up we will email you the Description Document.

Questions? Please visit us on the web at or email Nick directly at:


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:46 hrs 1:00 hrs
1:17 hrs 0:50 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:46 hrs 1:00 hrs
1:17 hrs 0:50 hrs
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Nick de Meyer

Speedy Swimming

Nick has been a Level 3 British Triathlon Coach for 14 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 2 Accredited Coach, and has worked as a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions

Sample Day 1


HIIT is high intensity interval training which is really good at burning fat and boosting your metabolism whilst building functional strength do 2x 4 mins as 45 secs on 15 off with each set of 4 exercises. then repeat

Sample Day 2

Stroke rate stroke count Swim Golf

Session aim: stroke count and rate and swolf (swim golf) play about with stroke rate too if you get a chance, swim smooth article here there are 2 tempo trainers in the white metal cage in the swim storeroom (ask a lifeguard) where. padlock code is 12479. you'll know its the phoenix one, its about 1m square and has yellow tech tochs in it stroke rate ramp test Warm up 200 FC 100 FC 3/4 catch up 100 FC Single arm 50 BC Main Set 100 FC counting strokes 100 FC stroke count minus 1 100 FC stroke count -2 100 Stroke count -2 but faster 100 BC 200 FC Bilateral every 3 40 rest Swim golf 10x 50m FC 20 rest count your strokes and time the 50m. Add the 2 together. Try and hold the cumulative number of strokes and time over the course of the 10x50m FC add in stroke rate ramptest here if you caan find the tempo trainers 50m kick on front 10 rest (on all kick) 50m side kick L 50m side kick R 50m kick on back Cool down 200m mix of BR BC Fc and kick

Sample Day 3

Core Stability Pilates

planks to failure once good form goes
2x20 otherwise

Sample Day 4

4x400 catch drills with sculling

Warm up:
200 FC
200 Pull Bilteral
Main Content:
4x50m sculling 30 rest with fins / pull buoy
1st 25m scull, 2nd 25m FC bilat 3 smiley face
1 & 2 entry / catch phase
3 & 4 pull phase
100 FC Paddles – Fingers in only – 30 rest
4x 400m FC – 20 recovery
• 1st and 3rd continuous swim, emphasizing long stroke Fists
• 2nd and 4th split as 10 secs rest between 100’s as:
1. 100 Fists
2. 100 O –Ring
3. 100 single arm fists + pull
4. 100 FC alternate fists, ie left for 25m, right for 25m, other hand normal
2x 50m 1st 25m head up, 2nd 25m FC 20 rest
Coaching Points (CP’s):
• Paddles usage: fingers in only, wrists not attached
• If paddles flip out off hands then swimmers are missing the push phase of stroke, so push back towards thigh
• Long stroke is extending once your hand has entered and pushing back towards your thigh to get maximum Distance per stroke
• Sculling – core and glutes engaged, head above water:
• Fig 8 inside sh on catch scull
• Sweeps in and out,
• smiley face pointing back on fc
Safety Considerations (during the session):
Maintain a straight line when doing single arm fists, to avoid hitting other swimmers coming back in opposite direction
Cool Down:
100 BC full stretch
100 FC easy

Sample Day 7

Balance + tech

Warm up:
300 free, 100 back, 50 breast 50 back,
Focus on technique
Main Content:
4x 100m bilat FC Perfect form - 30 rest
(15s Rest at 50 and 30s Rest at 100)
4x50 alt side kick (25 each side) / free
100 BC – Push hips up
4x50 alt extension kick x 4 / O Ring
100 BC – legs straight kicking
4x50 alt catch up pull / free
100 BC – long stroke
4x50 alt (normal) Fists / free
Sculling 8x 25m 15 rest (fins optional)
2@ entry, 2@ pull, 2@ push, 2@ exit
Cool Down:
200m easy FC / BC

Sample Day 8

Core Strength BW

planks to failure once good form goes
2x20 otherwise

Sample Day 9

swim drills easy

Warm Up
400m FC Surge every 2nd length. Every 4th length BC
Main Set: All on 30 secs recovery.
Non drill 100’s breathing to weaker side
100 FC
100 FC Zips and Pull
100 FC
100 O Ring Bilateral every 3
100 FC
100 Single arm FC
100 FC
100 FC Touch thigh Bilateral every 3
100 FC
100 single arm BC (1 arm at waist)
100 Glide Bilateral every 5
100 FC
100 drag fingers Bilateral every 3
100 FC
100 FC Power push Bilateral every 3
Cool Down
150 mix of BR/ BC
50 Sculling

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