This 16 week Swimming plan is to prepare any level swimmer for the demands of not only the distance but also the conditions of open water swimming. With over 30 different swim workouts you will become more efficient, faster, and more confident the next time you wade into the open water. This is the same basic outline I have used for hundreds of swimmers and triathletes to drastically improve their swim times while setting them up for a better bike and run split. Please email me at firstname.lastname@example.org with any questions regarding plan outline, setting appropriate zones/paces, terminology, methodology, t-shirt size and/or personal coaching inquiries. Thank you for choosing Crushing Iron Coaching.
200 warm up with Pull buoy. Then right into 25x 25s all out sprint on :30 sec rest. No drills. No thinking. Just get faster. Get faster. Get faster. 200 easy easy. 10 x 50's with 15yds fast and 35yds easy. Same thoughts as before.
40 x 50s all fast on :15-20 rest. Then cool down with 1000 pull easy
warm up. 200. 2 x 100, 2 x 50. Take 10 sec rest between swims. main set. 40 x 25s as 3 fast and 1 easy on :40 sec. Then 1000 easy pull.
Warm up with 200 done as 4x50 relaxed swimming on 10s rest
Then do 4x50 with odd ones 25build/25easy and even ones 50 steady all on 10s rest.
Then swim 100 nice and relaxed
Main set is 2 times through this pattern 8x25 leaving on a send off so you are equal swim time with rest time--- swim all the 25s very fast. Then 200 as your feel (ok to use a pb)
So the whole set is 2x(8x25, 200)
Cool down choice yardage
Goal of the entire workout is to swim the second 500 faster than the first
200 easy and relaxed on 15s rest
2x75 steady with the middle 25fast on 10sec rest
100 alternate 25 steady with 25 mod/hard on 15s rest
500 start easy and build to steady effort(note time)
4x50 easy and relaxed
500 swim faster than the first one (note the change in effort required to swim faster)
The swim can be extended by adding a set of easy or steady 200s before cooling down++
200 warm up with Pull buoy. Then right into 50x 25s all out sprint on :30 sec rest. No drills. No thinking. Just get faster. Get faster. Get faster. 200 easy easy. 10 x 50's with 15yds fast and 35yds easy. Same thoughts as before.
200 swim easy warm up, 10x 50's on 15 sec rest as ( 15 fast, 35 easy ), 5 x 100's on 15sec @ 75-80%, 200 easy, 12 x 50's FAST on :20 sec