Browse More Plans

Transform into a Speedy Swimmer in 12 weeks - level 1 400m time trial in 8-12 mins

Browse More Plans

Transform into a Speedy Swimmer in 12 weeks - level 1 400m time trial in 8-12 mins

Author

Nick Harris BTF level 3 Coach, TRX Instructor

All plans by this Coach

Length

12 Weeks

Plan Description

Level 1 swimmers will be currently swimming 400 metres in more than 8 minutes - you will start with 4 sessions a week of between 1200-1600 metres per session.

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!

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.

This swim plan focuses on the catch and balance aspects of the front crawl stroke for the first 4 weeks. It then progresses into pacing awareness and pace control, whilst maintaining good technique and stroke mechanics. The last 4 weeks move into an anaerobic fitness component, helping you to sustain and hold higher levels of pace and heart rate. This will enable you to work harder and sustain pace above your race effort, whilst increasing your vo2 max and lactate threshold heart rate.

Every 4 weeks there is a 400 metre fitness test coupled with Swim Golf and SWOLF testing sessions. The strength workouts progress from stability to strength to power. This will be using your own bodyweight to start with, then moving into kettlebells and muscular strength to finish.

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 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 HarrisHead 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: speedyswimming@gmail.com

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
03:47:00 01:00:00
Strength x2
01:18:00 00:50:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Swim
03:47:00 01:00:00
Strength
01:18:00 00:50:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness 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


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.

$84.00 - Buy Now