BASE TRAINING SWIM FOCUS
BASE TRAINING SWIM FOCUS
Length
12 Weeks
Plan Description
This swim focus plan is designed to improve your power, fitness, and efficiency in the water over a 12 week period. This plan contains high aerobic efforts, short power intervals, recovery and low aerobic sessions, and longer swims. Full body strength and mobility sessions have been layered in to help increase your power and strength as well as unlock additional range of motion that can help increase your swim speed.
The plan is designed in 4 week blocks – three build (or “work”) weeks, building by intensity and/or duration. Then week 4 is a recovery week. The overall volume and intensity will be lower than the 3 previous weeks. There will still be small bits of intensity to keep you feeling sharp as you allow your body to repair, rebuild, and recover. Remember, you can’t get faster and stronger unless you recover!
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Other
x9
|
01:45:00 | 00:15:00 |
|
Swim
x4
|
03:54:00 | 01:15:00 |
|
strength
x4
|
—— | —— |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:45:00 | 00:15:00 | |
|
|
03:54:00 | 01:15:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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