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2 x week basic swim plan


Dan Holmes

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12 Weeks

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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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Plan Description

A 12 week plan to include basic speed, endurance and open water drills.
The format of the sessions is as follows:

Week 1 = test week. Its for you to know and understand your current level, and know what speed you should be performing some of the intervals at.

Then the focus is on the following:

Weeks 2 - 6: Session 1 = basic drills; Session 2 = CSS swim speed development
Weeks 7 - 11: Session 1 = endurance development; Session 2 = Open water specific drills
Week 12 - Retest week

Some of the drills may require you to use a kick board, pull buoy and some hand paddles

Perhaps have a look at whats in the plan, and see if you understand the structure of the sessions. It might be worth printing out the sessions and putting them in a zip lock, along with an explanation of the drills, which will be attached in some of the workouts.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
1:25 hrs 1:20 hrs
Workouts Per Week Weekly Average Longest Workout
1:25 hrs 1:20 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Dan Holmes

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My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!

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