Lane4 Build

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Typical Week

4 Swim

Longest Workout

1:19 hrs

Plan Specs

swimming intermediate masters

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Summary

Build phase plan for intermediate triathletes, masters & open-water swimmers

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:48

Kyle Main

Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing

Back to Plan Details

Sample Day 1

1:00:00
3000m
Swim

Warm up Set (400m)
1 x 400 easy fins

Drill Set (600m)
8 x 75 as 25 kick, 25 drill, 25 swim fins & snorkel

Main Set (1500m)
2 x 300 free 65% 45 sec rest interval
1 x 100 kick
2 x 200 free 75% 30 sec rest interval
1 x 100 kick
2 x 100 free 85% 15 sec rest interval'
1 x 100 kick

Warm down Set (300m)
1 x 300 free/back easy

Sample Day 3

1:05:00
3000m
75TSS
Swim

Warm up Set- 1 x 400 easy fins 1 x 100 kick fins 1 x 100 drill 25 left arm 25 right arm fins 1 x 100 as 25 scull 25 Catch-up fins, Main Set- 8 x 100 free @ 2:00 1 x 200 free 30 sec rest 4 x 100 free paddles as 25 hard 25 easy 15 sec rest 1 x 200 pull 20 sec rest 1 x 100 kick fins, Sprint Set- 12 x 25 sprints hypoxic paddles @ 10 sec rest, Warm down Set- 1 x 300 easy

Sample Day 5

1:05:00
3000m
77TSS
Swim

Warm up Set- 1 x 200 easy 4 x 25 drill @ 35 sec 1 x 200 kick fins 4 x 25 free hard @ 35 sec 1 x 200 pull 4 x 25 free hard @ 35 sec, Main Set- 20 x 50 pull- pull buoy & paddles @ 55 sec 10 x 50 free as 25 hard 25 easy @ 1:00 1 x 100 kick, Sprint Set- 12 x 25 sprints paddles hypoxic, Warm down Set- 1 x 200 easy

Sample Day 7

1:05:27
2000m
48TSS
Sunday Swim- open water

30 minute swim in ocean/lake or dam broken down as follows:
10 min steady
10 minute build to zone 2
10 minute as 40 strokes hard 40 easy

Sample Day 8

1:10:00
3400m
81TSS
Swim

Warm up Set- 1 x 400 easy 1 x 400 free/back fins 4 x 100 free drills fins 20 sec rest interval, Main Set- 1 x 300 free 30 sec rest 3 x 100 free hard @ 1:55 1 x 300 pull 30 sec rest 3 x 100 free paddles @ 1:55 1 x 300 free 30 sec rest 1 x 100 kick, Sprint Set- 16 x 25 sprints @ 35 sec hypoxic odds 6 evens 8, Warm down Set- 1 x 300 easy

Sample Day 10

1:05:00
3400m
81TSS
Swim

Warm up Set- 1 x 800 skps fins 8 x 25 as 25 scull 25 drill pull buoy, Main Set- 1 x 600 pull 75% 1 min rest 2 x 300 free paddles @ 30 sec rest 6 x 100 free build 1-3 4-6 @ 2:00 1 x 100 kick, Sprint Set- 4 x 25 sprints no breathing @ 45 sec, Warm down Set- 1 x 400 easy

Sample Day 12

1:00:00
3000m
75TSS
Swim

Warm up Set- 1 x 300 easy fins 1 x 200 kick fins 1 x 100 pull- pull buoy, Main Set- 10 x 50 free @ 55 sec 10 x 50 free pull buoy @ 1:00 10 x 50 free paddles @ 55 sec 10 x 50 x 50 free pull buoy & paddles @ 55 sec, Sprint Set- 8 x 25 sprints fins & paddles @ 40 sec overspeed, Warm down Set- 1 x 200 easy

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