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 InstructorAll plans by this Coach
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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 www.speedyswimming.co.uk or email Nick directly at: firstname.lastname@example.org
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:46 hrs||1:00 hrs|
|1:17 hrs||0:50 hrs|
Day Off x1
|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: