3 Sessions/Wk - Pre Season Swim Plan for Athletes with a CSS/100m of 2:15+

Average Weekly Training Hours 02:44
Training Load By Week
Average Weekly Training Hours 02:44
Training Load By Week

Number of swim sessions per week available = 3.

This is a Pre Season Triathlon swim training plan lasting 8 weeks. This plan is designed for any athlete who is looking to get back into training after a well earned off season, who are able to train in this discipline 3 times per week. Duration of the sessions are no more than 1hour 30 minutes and the maximum volume per week is 3 hours. Please remember that this is a pre season plan and the aim is to lay the foundations to build towards race day.

Sample Day 2
1:00:00
1600m
SWIM MECHANICS POSTURE

These sessions are designed to introduce you to the 10 aspects of swimming we believe contribute to fast swimming.
1. Posture
2. Relaxation
3. Flexibility
4. Kicking Basics
5. Arm Setup
6. Feel
7. Speed Capacity
8. Tautness and Rhythm
9. Fitness and Strength
10. Open Water - Mental Toughness
Do not wear a watch on your wrist for these sessions or worry about pace unless specified. Tune into the sensations of your body and your surroundings rather than tuning out.
You can't look at your watch during an open water swim in a race and nor should you. You need to learn how to swim and pace without it, you simply can't afford to be reliant on it.
-------
Warm Up
-------
Pre Swim visualise your most successful swim to date.
If you have a choice use a 25m pool rather than a 50m pool for this session. Every time you push off the wall for a few strokes your technique will be improved by the momentum and body position from the push.
Practice a streamlined position on poolside pre swim. One hand flat on top of the other. As tall and narrow as you can be, use a window reflection or mirror to check this pre swim.
------
MAIN SET
------
32x 50m
Swim relaxed, focus on the turns and maintaining the tall posture into your stroke.
Perfect streamline position off the wall. Touch or tumble turn but ensure you have a tall streamlined position off each wall. Hold this position for an extended period of time compared to normal, so that you start to lose momentum slightly then break into a swim before you stall completely.
You should be able to reach the flags at 5m each time comfortably.
This is about streamlining not holding your breathe! You should be breathing out in a consistent pattern each time you push off under the water ready to come into a breathe as you break into swimming.
------
COOL DOWN
------
Get out reflect on how this went. Do some stretching, we will come to flexibility later on.

Sample Day 4
0:50:00
1200m
SWIM MECHANICS RELAXATION

These sessions are designed to introduce you to the 10 aspects of swimming we believe contribute to fast swimming.
1. Posture
2. Relaxation
3. Flexibility
4. Kicking Basics
5. Arm Setup
6. Feel
7. Speed Capacity
8. Tautness and Rhythm
9. Fitness and Strength
10. Open Water - Mental Toughness
Tune into the sensations of your body and your surroundings rather than tuning out.
------
Warm Up
------
The last session started to think about changing from that tall/narrow/flat streamlined position. Unfortunately we can't stay in that torpedo like position as we need to breathe in.
Equally important to breathing in is breathing out. More so in fact for swimming, it is critical that you become comfortable with exhaling under the water so that you can maximise the short window you have when your torso rotates as one and your head turns with it creating the opportunity to breathe in.
This first session will therefore focus on breathing out.
Complete 10 long slow breaths. Perhaps a reminder of the YWTL.
------
Main Set
------
6x 200m
With 2 Sink Downs before each 200. Use exhalation only to sink in the water. Breathe out fully, you should be able to complete a breathe out, hold your breath for a little and then push back up to the surface in a relaxed manner. Imagine sinking down into a nice comfortable arm chair. Each individual will vary in their buoyancy so will the amount you sink will vary. The key is to be comfortable blowing out a long stream of bubbles in a relaxed manner.
------
Cool Down
------
Stretch and try to recall the cues of worked well in the pool. What did you focus on, what did you forget about?

Sample Day 6
0:40:00
1700m
SWIM MECHANICS EFFECTIVE WARM UP

These sessions are designed to introduce you to the 10 aspects of swimming we believe contribute to fast swimming.
1. Posture
2. Relaxation
3. Flexibility
4. Kicking Basics
5. Arm Setup
6. Feel
7. Speed Capacity
8. Tautness and Rhythm
9. Fitness and Strength
10. Open Water - Mental Toughness
Tune into the sensations of your body and your surroundings rather than tuning out.
-------
From this session you will learn what constitutes as an effective pre swim warm up which you can use before every swim. The purpose of the warm up is to mobilise the main joints and to activate the muscles you will be using when you swim.
-
FORWARD ARM CIRCLES - Start with both arms out by your side and begin to rotate your arms forward in a controlled circular motion. Slowly make the circles bigger and bigger until your arms are brushing your ears. Perform exercise for about 30 seconds.
-
BACKWARDS ARM CIRCLES – Same principle as Forward Arm Circles however you are rotating your arms backwards. Perform exercise for about 30 seconds.
-
OPPOSITE ARM CIRCLES – This exercise takes a lot of co-ordination. Make nice big circles with your arms rotating one arm forwards and the other backwards at the same time. Then swap direction. If you struggle with this you may find it easier to start off rotating one arm forwards and after a few circles introduce the other arm. Perform exercise for about 30 seconds.
-
MONKEY SWINGS – Swing your right arm up and behind your head so that your fingertips touch your left shoulder. While doing so swing your left arm in front of your body so that you touch your right shoulder. From there swing your left arm up and over your head to touch your right shoulder and swing your right arm across your body to touch your left shoulder. Perform exercise for about 30 seconds. Repeat.
-
PLANK – Get into the plank position on poolside using a kickboard as a mat if you prefer and hold this position. After 30 seconds of holding the plank start to alternate raising on leg at a time. Make sure that you are engaging and lifting from your glutes.
-
SIDE PLANK – From the plank position rotate to side plank and then thread your free arm under your body. Do this 5 times before doing the same on the other side.
-
SWIM KICKS – Lay flat on your stomach and squeeze your glutes a few times. Then while lying on the floor kick your legs as if you were swimming making sure you using your glutes to lead the kicking motion. Perform exercise for about 30 seconds.
-
TRICEP DIPS – Using the ledge around the pool, rest your hands on it and extend your legs out in front of you. Lower yourself towards the ground and then push yourself back up. Do 10 repetitions.
-
Now you are ready to begin your session.
------
Warm Up:
200m F/C
200m Mixed Stroke
100m Build
------
Main Set:
10x100m holding a consistent pace over each 100m
------
Cool Down:
200m Mixed Stroke

Sample Day 9
1:00:00
1600m
SWIM MECHANICS POSTURE

These sessions are designed to introduce you to the 10 aspects of swimming we believe contribute to fast swimming.
1. Posture
2. Relaxation
3. Flexibility
4. Kicking Basics
5. Arm Setup
6. Feel
7. Speed Capacity
8. Tautness and Rhythm
9. Fitness and Strength
10. Open Water - Mental Toughness
Do not wear a watch on your wrist for these sessions or worry about pace unless specified. Tune into the sensations of your body and your surroundings rather than tuning out.
You can't look at your watch during an open water swim in a race and nor should you. You need to learn how to swim and pace without it, you simply can't afford to be reliant on it.
-------
Warm Up
-------
Think back to session one and remember the tall, narrow streamlined position. Visualise yourself maintaining that position and swimming along a small pipe keeping yourself narrow and getting through the smallest pipe possible.
------
Main Set
------
32x 50m
Swim relaxed focus on the turns and maintaining the tall posture into your stroke.
Perfect streamline position off the wall. Touch or tumble turn but ensure you have a tall streamlined position of each wall.
Similar to session one but this time focus on picking up your swimming before you lose the momentum from the wall, carry the tall/narrow posture of your torso and legs into your swim. Keep your arms relaxed.
------
Cool Down
------
Get out reflect on how this went, what did you feel when things went well, which part of your body, or which cue/phrase in your head led to good swimming. Do some stretching again.

Sample Day 11
0:50:00
1300m
SWIM MECHANICS KICKING

These sessions are designed to introduce you to the 10 aspects of swimming we believe contribute to fast swimming.
1. Posture
2. Relaxation
3. Flexibility
4. Kicking Basics
5. Arm Setup
6. Feel
7. Speed Capacity
8. Tautness and Rhythm
9. Fitness and Strength
10. Open Water - Mental Toughness
Tune into the sensations of your body and your surroundings rather than tuning out.
------
Warm Up
------
Complete some arm circles pool side and try to think back over your swims so far.
Lying down on the side of the pool on your front complete some single leg lifts. Keeping your legs straight and your toes pointed lift one leg alternately up to about 20 - 30 cm from the floor. Ensure you keep your leg straight and use your glutes to lift your leg. This will mean small movement at the hip and a larger movement at the end of your leg.
You can use some kick-boards, a large float or simply a dry area for this. It is also a great practice to do at home either lying on the bed or even in front of the TV.
Get up jump in and start the swimming immediately, don't dawdle get up, get in and swim!
---
100m FC
100m Mixed Stroke
100m FC Try to maintain those leg lifts
----
MAIN SET
----
4x 200m
as
Ballet Leg Kick at the end/side of pool. Holding onto the side with your body vertical (a little ledge to stand on under the water is very useful!!) in the deep end kick alternately with one leg. Make sure this comes from the hip as you did on poolside, pointy toes!! Your knee will naturally bend a little in water, but it should be almost a relaxed straight leg kick from the hip. Straight into 200m swim each time.
-
Complete 10sec each leg into
50m Kick on Front. Scull and lift head to breathe, immediately into
50m FC (use ballet leg kick as recovery)
-----
Cool Down
-----
100 Mixed Stroke Very Easy
Stretch, think about and remember positive cues. Leave the negative ones in the pool.
Pre-activity comments
The most important aspect of your leg kick is that it doesn't slow you down by causing a poor body position. Kicking can also be important to develop a rhythm and control within your stroke. However very little propulsion will come from the kick compared to the arms.

Sample Day 13
0:50:00
1500m
SWIM MECHANICS ARM SETUP

These sessions are designed to introduce you to the 10 aspects of swimming we believe contribute to fast swimming.
1. Posture
2. Relaxation
3. Flexibility
4. Kicking Basics
5. Arm Setup
6. Feel
7. Speed Capacity
8. Tautness and Rhythm
9. Fitness and Strength
10. Open Water - Mental Toughness
Tune into the sensations of your body and your surroundings rather than tuning out.
This session will focus on your arm recovery. It is important to ensure that your hand is setup for a good entry into the water. A good entry is one where the hand is flat (not thumb first or little finger first). You are looking to rotate into the entry so that your rotation extends your arm forward. There is no reaching, stretching or strain in the arm at this point!! Your arm is as long as it is only rotation can extend it, you can not magically make your arm longer so relax here.
------
Warm Up
------
Complete some arm circles pool side and try to think back over your swims so far.
---
100m FC
100m Mixed Stroke
100m FC
----
MAIN SET
----
3x 300m - 25 Drill into 75 Swim
as
1) Finger Trail - fingertips down, back of hand facing forward.
2) Zip up Side/Hip - elbow pointing to ceiling, don't cramp arm if you don't have flexibility to zip up to your arm pit. You may only get just past your hip .
3) Shoulder Tap - again this can be a tap or pause just level with your shoulder rather than touching it depending on flexibility.
-
50m Kick on Front. Scull and lift head to breathe, immediately into
150m FC
-----
Cool Down
-----
100m Mixed Stroke Very Easy
Stretch, think about and remember positive cues. Leave the negative ones in the pool.

Sample Day 16
0:50:00
1550m
SWIM MECHANICS RELAXATION

These sessions are designed to introduce you to the 10 aspects of swimming we believe contribute to fast swimming.
1. Posture
2. Relaxation
3. Flexibility
4. Kicking Basics
5. Arm Setup
6. Feel
7. Speed Capacity
8. Tautness and Rhythm
9. Fitness and Strength
10. Open Water - Mental Toughness
Tune into the sensations of your body and your surroundings rather than tuning out.
------
Warm Up
------
This first session focussed on breathing out. But how do I breathe in?
The head remains still during swimming if you do not breathe in. It is only the torso that rotates, the legs follow the torso without thought.
When you want to breathe in the head simply rotates with the body. Therefore the turning of the body is the key and being in time with it is important.
Lets look at your head position for when you breathe in.
Complete 10 long slow breaths. Perhaps a reminder of the YWTL.
---
2 Sink Downs into 100m Swim
------
Main Set
------
Stand (or take a knee if in a very shallow pool) in the shallows and whilst stationery attempt a split screen view of the side of the pool.
One goggle below the water one above with the water drawing a line from the top of your head through your eyebrows, down your nose to the centre of your chin.
Whilst stationery you will get a mouthful of water without having a very good 'Popeye' mouth to breathe in through. Whilst moving the top of your head will push through the water like a ship and create a bow wave with a trough around your mouth to enable you to breathe in. If you lift your head out this bow wave will disappear and your legs will also likely sink causing more drag. Keep a nice flat head (and body)
Make sure you look straight to the side not forward or backwards.
---
7x 200 as (100 Fins - 100 No Fins)
25m Side Kick Left use split screen attempt as you breathe in and out. Open and close one eye to look under/above water.
25m Swim
25m Side Kick Right as above
25m Swim - remove fins
100 Swim focus on exhale, quick sneaky breathe in and keep swimming.
------
Cool Down
------
50 Breaststroke - note up and down as you lift to breathe. Stretch.