Front Crawl Swim technique builder training plan 8 weeks by Speedy Swimming
Author
Nick de Meyer BTF level 3 Coach, TRX Instructor
All plans by this CoachLength
8 Weeks
Typical Week
2 Strength, 3 Swim
Longest Workout
1:00 hrs
Plan Specs
swimming beginner intermediate advanced masters strength base period
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Summary
In this 8 week technique builder front crawl swim plan you'll work through swim sessions focusing on specific areas of front crawl each week. In week 2 and week 8 you'll do a swim golf or swolf swim efficiency test, and a 400 metre time trial to benchmark your fitness and skill levels.
Each week will then progress you through session on the following phases
Entry
Catch
Pull
Push
Recovery
Rotation
Also included in the plan are 2 TRX Suspension training workouts each week for the duration of the plan, designed specifically to improve your core strength and body weight strength for swimming
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: speedyswimming@gmail.com
Stats
Sample Day 1
TRX RESISTED TORSO ROTATION x10
TRX CRUNCH 10 reps
TRX SIDE PLANK 30 secs each side
TRX PIKE 10 reps
TRX MOUNTAIN CLIMBER 10 reps
TRX LEG LOWERING 10 reps
Sample Day 2
200 FC as (50 Full/ 50 Catch up / 50 pull/ 50 fists) Repeat 5 times 10 secs rest between each 1000m FC @ 75% - odd 100’s bilateral Please record times at end Over-emphasize bodyroll and stroke length 2x 150m as 50 BC/ 50 BC single arm/ 50 BC pull – 20 rest 100m kick BC single arm is like catch-up, but arms going from hips 1 at a time 100 BC kick easy 100 BR
Sample Day 3
TRX RESISTED TORSO ROTATION x10
TRX CRUNCH 10 reps
TRX SIDE PLANK 30 secs each side
TRX PIKE 10 reps
TRX MOUNTAIN CLIMBER 10 reps
TRX LEG LOWERING 10 reps
Sample Day 4
Warm up 400m with every 4th length as back crawl. MS: 100m of each drill below with 30 secs recovery. 100m easy FC in between drills glide sculling under elbows 4x25m 10 rest fists alternating fists O ring reaching over a barrel CD: 200m mixed strokes as 50m each of BC /BR /FC /kick
Sample Day 6
Session aim: stroke count and rate and swolf (swim golf)
http://www.swimsmooth.com/finis_techtoc.html
stroke rate ramp test
http://www.swimsmooth.com/ramptest.html
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 8
Warm Up 6x 100m alternate drill / FC recovery 10 secs after each 100 Main Set: 1 min recovery after set of 100’s 6x 100m @ 70 decreasing rest (1st 100m 40 rest, then 35,30,25,20) Aim to stay within 10 secs of 1st 100m time 6x50m FC @ 75% decreasing rest (1st 50m 20 rest, then 17, 14, 11,8,5) Aim to stay within 5 secs of 1st 50m time Drills (20 secs recovery on all) 100 FC Glide 100m barrel roll (1 stroke + twit 360 repeat) 100m FC “reaching over a barrel” 100m catchup 100m power push 100m reduce stroke count -2 100m FC Hard 95% (take time) Cool Down 200m easy as 100FC, 50 BR, 50BC
Sample Day 9
TRX RESISTED TORSO ROTATION x10
TRX CRUNCH 10 reps
TRX SIDE PLANK 30 secs each side
TRX PIKE 10 reps
TRX MOUNTAIN CLIMBER 10 reps
TRX LEG LOWERING 10 reps