12 week swim plan including drill sets

Author

Mark Terry

All plans by this Coach

Length

12 Weeks

Typical Week

8 Swim, 3 Day Off

Longest Workout

1:00 hrs swim

Plan Specs

triathlon sprint beginner intermediate pace based

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Summary

This is a beginner to intermediate swim plan with drill sets to help improve swim form and speed. Integrate into your triathlon training plan or use as stand alone training during the off season.

Equipment (recommended but not required)
25 Yard pool
paddles
buoy
fins

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:13

Mark Terry

EDH Fitness

My mission is to help people of all ages and abilities accomplish their goals.

IRONMAN and USA Triathlon Certified Coach, NASM CPT, and F.I.S.T Certified Bike fitter. All distance triathlon training including strength training, nutrition guidance, and race planning.

Private one-on-one triathlon coaching or customized training plans developed around your schedule, goals and current abilities...beginner to advanced.

Back to Plan Details

Sample Day 1

0:30:00
1737m
30 Minute 1 (1900)

W/U
300 Choice
4x50 (25 build, 25 EZ) :10RI
.
Drills
Add assigned drills
.
Main
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
.
C/D
100 choice

Sample Day 1

0:15:00
549m
Drills - Breathing (600)

2x __________________ 2x25 Catch up 2x25 Kicking hands by sides 2x25 Kicking on one side 2x25 Poolside Breathing 2x25 Single Arm swimming, RT 2x25 Single Arm swimming, LT

Sample Day 2

1:00:00
1463m
Endurance Speed 1S (1600)

W/U (400)
100 K
100 Choice stroke
8x25 Mod :10RI
.
Drills
Add assigned drills
.
Main (1100)
3x
________________
200 Mod :20 RI
2x50 Fast :15RI
_________________
:30 Bonus rest
200 K (100 EZ, 200 Mod, 100 EZ)
.
C/D
2x50
25 swim no breath/25 EZ choice
Under water no breath/EZ choice

Sample Day 2

0:15:00
457m
Drills - Body Roll (500)

2x __________________ 2x25 Kicking Hands by sides 2x25 Kicking on one side 2x25 Single Arm Swimming RT 2x25 Single Arm Swimming LT 2x25 Superman (6 kick switch)

Sample Day 4

1:00:00
2743m
Muscular Endurance 2 (3000)

W/U
100 EZ Free
300 (100K, 50 Catch up, 50 6 kick switch, 100 Breast)
6x50 Build :15RI
.
Drills
Add assigned drills
.
Main
8x100 Race Pace :15RI
300 Pull w/ Buoy and paddles :30RI
4x100 Race Pace :10RI
300 Pull w/buoy and paddles :20RI
4x100 Race Pace :15 RI
.
C/D
25 free no breath
25 EZ swim
25 under water no breath
25 EZ swim

Sample Day 4

0:15:00
366m
Drills - Initial Catch (400)

2x __________________ 2x25 Doggy Paddle 2x25 Front Sculling 2x25 Single Arm swimming, RT 2x25 Single Arm swimming, LT

Sample Day 6

1:00:00
2835m
Endurance 17 (3100)

W/U
2x400 (100 EZ Free, 100 pull w/buoy, 100 Breast, 100 K) :30RI
.
Drills
Add assigned drills
.
Main
3x300 Desc 1-3 :30RI
200 K
3x200 Desc 1-3 :20RI
200K
3x100 Desc 1-3 :10RI
.
C/D
25 Free no breath
25 EZ Free
25 side RT side
25 side LT side

12 week swim plan including drill sets

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