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!
Do you have big dreams in the sport? I am here to help make them come true! Together we will clearly define your goals and create a systematic approach to making the dream your reality. We will swim, bike, and run, but also focus on nutrition, recovery, strength, and mobility.