12 Weeks Plan for Olympic / Sprint Swimming Success

Average Weekly Training Hours 02:46
Training Load By Week
Average Weekly Training Hours 02:46
Training Load By Week

A 12 week plan including 36 sessions that progressively help you hit your target speed in your races.

There will be a video each session to explain the focus of the session and go through each set individually to get you practicing at the right intensity and in the right way. All drills are explained, including video examples and/or demonstrations so when you get to the pool you'll be ready to swim the complete session understanding every sets aim.

The series starts at 7600m in the first week and build to 8175m before easing down to a taper of 7200m in the final week before your race.

All the videos are available on Youtube here

https://www.youtube.com/playlist?list=PLDlw1seSqsfpAFMSWPOg5QppdOL5cABdu
or simply go to http://www.YouTube.com/SwimCycleRunCoach

Any questions visit www.SwimmingCyclingRunning.com and use our contact to email me. You can also email wayne@SwimmingCyclingRunning.com with any questions or help with the sessions.

Sample Day 1
0:55:15
2500m
65TSS
12W-1 Effective Rotation - Form to Faster Swimming

4 x 100m on 15s rest Build
Fins On
4 x 50 on 1:15
KoS Ch by L
4 x 50 on 1:15
KoS Ch By B
4 x 50 on 1:15 
Shark Fin
12x 50m on 1:05
3 each - Ext Shark Fin - SA w PB - FD
Fins Off
1 x 100m on 2:05
1 x 125m on 2:35
1 x 150m on 3:10
1 x 175m on 3:45
1 x 200m on 4:20
All 3L FD then Remainder Hard Swimming
150m Cool Down

Sample Day 3
0:54:45
2450m
65TSS
12W-2 More Drills - Split 200's at Tri RP

2 x 200m on 15s rest
Slowly Increase Pace to Steady to Hard By L
Fins On
4 x 50 on 1:15
KoS Ch B
4 x 50 on 1:15
KoS Ch AH CH B
15 x 50m on 1:05
3 each - Ext Shark Fin - Cu - SA BNSS - SA w PB - FD
Fins Off
4 x 50m on 1:05 Build
4 x 50m on 10s rest
1 Min Reccy before Next Set
2 x 100m on 15s rest
1 Min Reccy before Next Set
1 x 200m 
All above hard swims
150m Cool Down

Sample Day 5
0:56:35
2650m
75TSS
12W-3 Testing 100's - More Drills

4 x 100m on 15s rest
Slowly Increase Pace over 4
Fins On
9 x 50 on 1:15
3 x KoS w KB Ch L -
3 x KoS Ch B -
3 x Ext Shark
12 x 50m on 1:05
4 each - SA w PB - Broken Arrow - FD
Fins Off
5 x (1 x 100m on 2:10 + 1 x 100m on 1:50)
First for good DPS Second for Good Speed
200m Cool Down

Sample Day 8
0:56:30
2600m
75TSS
12W-4 Distance with Form - Faster Swims

1 x 400m Build (FC / BC Mix Long Body)
Fins On
4 x 50 on 1:15
Pointed Arm Drill
4 x 50 on 1:15
KoS w KB Ch L
12x 50m on 1:05
3 each - SA w PB - SA BNSS - FD - Fists to DPS
Fins Off
2 x (
1 x 100m on 2:00
1 x 150m on 3:00
1 x 200m on 4:00)
All steady with good catch - Don't let stroke deteriorate over the 2 repeats
6 x 25m on 45s Sprints - Fast Swimming with Control
150m Cool Down

Sample Day 10
0:56:15
2650m
70TSS
12W-5 Pace Testing - Harder Kicking

2 x 200m on 15s rest Build
Fins On
9 x 50m on 1:05
3 each - SA w PB - Cu - FD
4 x 50m on 1:15
Flat Hard Kick with KB
Fins Off
4 x 50m on 1:05 Build
3 x (
1 x 50m on 1:00
1 x 100m on 2:00
1 x 200m on 4:00)
Even Paced Swims so 200m Time = 2 x 100m time = 2 x 50m time
6 x 25m on 45s Sprints
200m Cool Down

Sample Day 12
0:56:25
2700m
80TSS
12W-6 Time Trial 200 - Pacing

2 x 200m on 15s rest Build
Fins On
4 x 50m on 1:15 KoS Ch B
8 x 50m on 1:05
4 each - SA w PB - FD
Fins Off
4 x 50m on 1:05 Build
1 x 200m Time Trial
Let's see how fast you currently are go as hard as you can on this
100m Reccy
7 x (
1 x 50m on 1:00
1 x 100m on 2:00)
Make every swim the same pace Steady Swims - Can you judge it right?
150m Cool Down

Sample Day 15
0:56:15
2550m
70TSS
12w-7 Pacing 50's - Form

4 x 100m on 10s rest
Build over 4
Fins On
12 x 50m on 1:05
4 x SA w PB
4 x Ext Shark
4 x FD
Fins Off
20 x 50m
4 on 1:10
4 on 1:05
4 on 1:00
4 on 0:55
4 on 0:50
Even paced swims or Even Rest Swims throughout - You Choose
2 x (6 x 25m on 0;50 + 1 x 50m on 1:45 Reccy)
Max 25's
200m Swim Down