Andy Potts- 12 Week Off-Season Swim Training Plan

Average Weekly Training Hours 05:35
Training Load By Week
Average Weekly Training Hours 05:35
Training Load By Week

This plan was based on my experiences racing and preparing for in both swimming and triathlon racing throughout my entire career. We will teach you a smart approach to continuous improvement. This is a 12 week off season swim training plan that is designed as a supplement for your other winter training but can also be used during the triathlon season in conjunction with bike/run training for a Half Ironman or Ironman. This plan assumes you are a proficient swimmer with an established swimming base. Check out more training and coaching options at www.andypottsracing.com/team-details. For a detailed plan description/training guide with pace calculators and commonly used terms defined, go here: http://bit.ly/2iqXNOZ This training plan uses test sets to establish training paces, power zones and hr zones. To calculate your zones, go here: http://bit.ly/2ivUpQN Live Your Dreams, Andy

Sample Day 1
0:40:00
1966m
Base- Swim 2k

The first two weeks are about getting your feel & strength back. We need to build our ability to hold your stroke for longer period of time.

WU: 800
300 easy build
200 kick
300 pull; easy build, no paddles.

DS: 600
8 x 75 as 25 Kick, 25 drill(your favorite), 25 build

MS: 700
6 x 25 as build to FAST, r=:10
200 easy pull
6 x 25 as build to FAST, r=:10
200 easy pull

CD:
50 scull

Sample Day 2
0:40:00
1829m
Off Season Base- Week 1: 2k

WU: 600
200 swim
200 pull (no fins)
200 kick (fins optional)

PreSet:450
6 x 75 as 25 kick / 25 drill / 25 swim build); r=:10, IM order, no free

MS: 750
3 x 125 as 75 build to moderately fast(by 25), 25 easy, 25 fast
3 x 125 as 75 descend from moderately fast to easy(by 25), 25 kick on back, 25 moderately fast

CD: 200
200 easy with fins

Sample Day 3
0:40:00
1920m
Off Season Base- Week 1: 2k

WU: (600)
200 easy build
200 kick
200 swim
DS1: (450)
6 x 75 as 25 kick, 25 drill, 25 swim; r=:10 (Drill: Kick on Side(KOS), Single Arm Drill(breathe opposite side), breathe every stroke(BES), 25 build). IM ORDER optional
50 easy cruise

MS1: (950)
3 x 150 as 50 cruise / 50 Moderately Fast / 50 Cruise; r=:15
50 easy
3 x 150 as 50 FAST / 50 cruise / 50 FAST; r= :25


CD: (100)
100 easy with fins

Sample Day 5
0:45:00
2103m
Base - 2k

WU: (700)
400 easy build
200 as 50 kick / 50 swim
100 pull(no paddles)

DS: (300)
6 x 50 (evens-swim / odds- drill); r=:10.
Drills: KOS, 1 Arm Drill(breathe opp. side), 6 kick switch, BES

MS: (1200)
300 swim w/fins, cruise, focusing on a long stroke; r=:20
3 x 100 at Half Ironman Pace/Effort; r=:15
200 swim w/fins, cruise, focusing on a long stroke; r=:20
2 x 100 at Half Ironman Pace/Effort; r=:15
100 swim w/fins, cruise, focusing on a long stroke; r=:20
1 x 100 at Half Ironman Pace/Effort; r=:15

CD:
300 easy with fins

Sample Day 6
0:40:00
2012m
Base - 2k

WU: (700)
200 cruise
200 kick with fins
200 pull(no paddles)

DS: (600)
6 x 100 alternating by 25: 1 arm drill(breathe opposite side / swim(IM order); r=:15

MS: (800)
2 x 400 as 75 easy swim / 25 kick. All with fins. Focusing on hand position and long, clean entry and stroke. Keep it Smooth.

CD: (100)
100 as 25 swim(choice) / 25 scull.

Sample Day 8
0:50:00
2652m
Base- Swim 3k

Just going to try and get our feel back in week 1 & 2. We will not prescribe any paces; just go off of 'feel'.

WU: 800
300 easy build
200 kick
300 pull; easy build, no paddles.

DS: 600
8 x 75 as 25 Kick, 25 drill(your favorite), 25 build
6 x 50, descend 1-3, 4-6 to FAST; r=:10.

MS: 900
6 x 150; descend 1-3, 4-6 to FAST; r=:20

CD: 400
200 swim with fins as 25 fast/25 easy
6 x 50 as 25 scull / 25 swim.

Sample Day 9
0:50:00
2652m

WU: 700
400 swim
200 pull (no paddles)
100 kick (fins optional)

PreSet: 800
8 x 100 as 25 kick / 25 single arm / 25 single arm / 25 swim; r=:15, First 4- IM order, 2nd 4- Freestyle. single arm is breathe opposite side.

MS: 1200
6 x 200; descend 1-3 / 4-6; r=:20. Descend to 'FAST'. (Can all be done with fins if you want)

CD: 200
200 easy with fins

Andy Potts
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Andy Potts Racing

I want to leave the sport better than I started with it-
I have spent my entire life training, racing and trying out new ways to get better. A lot of people helped me along the way and I want to help others by sharing my experiences and providing everyone with the best opportunity to be their best.

Join me and find your new potential.