16 week Sprint Swimming plan

Average Weekly Training Hours 02:44
Training Load By Week
Average Weekly Training Hours 02:44
Training Load By Week

Access to a 25 or 50 yd/M pool.
Pull buoy
Kick board
Fins (zoomers)

Sample Day 1

300 (100 EZ Free, 100 Breast, 100 EZ Free)
4x50 (25 build, 25 EZ) :10RI
6x50 Build :10RI
1:00 Bonus Rest
300 Choice :20RI
6x50 2-2-2 (Each second set faster than the previous :10RI
2:00 Bonus Rest
4x100 Race pace :20RI
100 choice

Sample Day 4
Performance test

100 Free
100 Breast
100 Pull w/buoy

Test 1
10x100 on 2:00 intervals
Record times for for each
Count strokes on even

Test 2
3x500 as fast as possible
Each 500 faster than previous
Record times

50 Breast
50 Back

Sample Day 8

W/U 100 EZ Free 100 Back 100 Breast 8x75 Pull w/buoy :15RI 300 Kick w/kick board Main set 300 EZ :15RI 3x75 Fast (As fast as possible) :30 RI 75 EZ :20RI 2x75 Fast :30RI 75 EZ :20RI 75 Fast :30RI C/D 25 Free no breath 25 EZ Free 25 Breast 25 Back

Sample Day 9

W/U 300 (100 Free, 100 Pull w/buoy, 100 Breast) 300K w or w/o fins 300Pull with buoy. Concentrate on perfest arm strokes 200 (100 EZ Free, 100 Breast) 200K w or w/o fins 200Pull w/buoy. Concentrate on hip rotation Main 4x50 RT/LT :20RI 300 N/S :30RI 4x50 FTIP :20RI 300 N/S :20RI 4x50 Catch-up :20RI 2x300 N/S :20RI C/D 2x50 25 Free no breath/25 EZ swim Under water no breath/EZ swim

Sample Day 11

W/U 200 (100 EZ Free, 100 Breast) 200 K 200 Pull w/buoy Main 6x25 12.5K, 12.5 EZ Free :15RI 6x100 Race Pace :15RI 6x25 12.5K, 12.5 EZ Free :20RI 6x100 Race Pace -:02 :15RI 6x25 B-3 :25RI 6x100 Race Pace -:03 :15RI C/D 100 Breast/Back

Sample Day 12

W/U 2x200 (100 EZ Free, 100 Breast) 4x25 DPS :15RI Main 2x300 Mod :15RI 4x50 (25 Catch-up, 25 Build) :15RI 2x250 Mod :15RI 4x50 (25 3 stroke glide, 25 Build) :15RI 2x200 Race Pace :15RI 200K C/D 200 Free/Back

Sample Day 15

W/U 200 Choice 3x100 (50 build, 50 DPS) :15RI Main 200 SW :30RI 5x50 Race Pace :15RI 200SW :30RI 3x50 Faster than Race Pace :20RI 200SW :20RI 2x50 Max effort C/D 100

Mark Terry
EDH Fitness

IRONMAN and USAT Certified Coach, CrossFit L1 Trainer, NASM CPT, F.I.S.T Certified Bike fitter. All distance triathlon training from Sprint to IM including strength training, nutrition guidance, and race planning.

  1. Private one-on-one Triathlon coaching with custom month to month and race specific training programs developed around your needs, goals and current abilities, beginner to advanced.
  2. Custom Training Plans developed around your needs, goals and current abilities also available.