Transform into a Speedy Swimmer in 12 weeks - level 1 400m time trial in 8-12 mins
Nick de Meyer BTF level 3 Coach, TRX InstructorAll plans by this Coach
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 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
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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Day Off x1
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Training Load By Week
This plan works best with the following fitness devices:
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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?