2 x week basic swim plan

Average Weekly Training Hours 01:25
Training Load By Week
Average Weekly Training Hours 01:25
Training Load By Week

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.

Sample Day 3
0:30:00
1600m
0.517049291932535TSS
Autumn / Winter Swim Set 1 - Back into the swing!

NOTES
OK, so the most important thing to take note of here is that you just get to the pool, and get some relaxed, steady swimming banked. Don;t worry about technical intervals, fast pace, or swimming to the clock. Today is just about clocking some swim volume. Lets hold the technical stuff until next week after the test!! Then we fine tune the different aspects of your stroke!

Sample Day 5
0:35:00
1500m
1.10164021796446TSS
CSS Test

AIM
Your Critical Swim Speed ("CSS") is a measure of your current fitness level and is something I use throughout the my coaching system to set your swimming training intensities accurately.

Time the total 400, and the first 100m split. This is really important!!
Take a rest, then again for the 200.

However, be warned, a poorly paced 400 Time Trial - even though it wants to be a max effort - will result in an erroneous CSS result. Pacing is important even over this distance!

EQUIPMENT TO USE
Pull Buoy

Sample Day 10
0:40:00
1800m
0.5TSS
Autumn / Winter Swim Set 2 - Positioning

NOTES This week we are keeping the reps long, the pace controlled and the focus on your body position.

Sample Day 12
0:45:00
2300m
60.6379944283086TSS
CSS 100m reps

AIM Time to really hone that speed! Where CSS is specifically at your target 1500m race pace, this session gets you working at a pace just above, at, and just below your CSS. ************************************************************ WU 400m f/s, where: 50m BP 3 50m BP 4 50m BP 2 50m BP 5 Repeat x 2 ************************************************************ BUILD KICK SET 4 x 50m (with kick board) with 1 min rest in between. Focus on powerful kicking from the hip ************************************************************ MAIN 15 x 100m where: 1-5 @ CSS + 2 5-10 @ CSS 10-15 @ CSS -2 20 secs rest inbetween each rep, 1 min rest off each block of 5. ************************************************************ CD 200m recovery stroke

Sample Day 17
0:40:00
1900m
0.5TSS
Autumn / Winter Swim Set 3: 2 x (400, 200,100)

NOTES The focus this week is on getting a good feel for the water, using some of the catch and pull drills.

Sample Day 19
0:45:00
2000m
1.5796724844703TSS
CSS 200m Reps off 30 rest

AIM
Working at CSS pace for 200m.
************************************************************
WU
50 breathe on 1 on lft
50 breathe on 1 on rt
100 breathe on 3
50 breathe on 4 on lft
50 breathe on 4 on rt
25 breathe on 1 into 25 breathe on 5 x 2
100m using Kick Board
100m Pull Buoy
************************************************************
MAIN
6 x 200 @ CSS
30 secs rest in between
************************************************************
CD
200m easy f/s
************************************************************

Sample Day 24
0:45:00
2100m
0.1TSS
Autumn / Winter Swim Set 4: Pull Buoy & Paddle 2's

NOTES The focus this week is on alternating faster 200's at your known CSS with some controlled efforts with pul buoy and paddles. Focus on your body position, with long strokes, using the paddles through their full range of motion.

Dan Holmes
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Profile PT

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!