4-week Swim Improvement

Average Weekly Training Hours 03:50
Training Load By Week
Average Weekly Training Hours 03:50
Training Load By Week

This is a 4-week swim improvement plan. The first two days tests the athlete and has them input their information into the Swim Pace Calculation (http://www.swimpacecalculator.com). It includes a test week, a strength/technique week, a pure speed week, and finally putting those all together into the final week.

Sample Day 1
1:00:00
Test Swim #1 - 50/100/800

Swimming test
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For this is test we are changing from the T2000 test which is traditional for most swim coaches.
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Warm up: 300 easy; 4x50 RI:30 fast!
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Main set:
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50 yd as fast as you can go from a push start. Record time
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one minute (or more -- looking for full recovery)
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100 yd as fast as you can go from a push start, try to keep your stroke long and strong. Record time
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2-4 minute complete recovery
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800 yd from a pushed out as fast as you can go, try to remember to focus on the back half of your stroke as well as staying as streamlined as possible in the water. Record time
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Swim your session out to around an hour and 15 minutes.
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Record the times and after you've completed Test Set #2, plug those times into http://www.swimpacecalculator.com

Sample Day 3
1:00:00
Test Swim #2 - 200/400

Swimming test
.
For this is test we are changing from the T2000 test which is traditional for most swim coaches.
.
Warm up: 300 easy; 4x50 RI:30 fast!
.
Main set:
.
200 yd as fast as you can go from a push start, remember to pace it properly -- zoom that last 50. Record time
.
2-4-minute complete recovery
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400 yd as fast as you can go from a push start, maintain focus for the entire set. Record time
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three-minute recovery or when you feel fully recovered.
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Swim your session out to around an hour.
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Put these times along with the times from Test Swim #1 into http://www.swimpacecalculator.com

Sample Day 5
1:00:00
BC - 400,300,200,100,50,50 - V3&V4 - 2300

This set is designed to get you started with being comfortable with the paces in the swim pace calculator. Notice that with the longer distances your effort level will continue to increase for the same splits.
Warm Up
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200 choice @Z2 pace
300 as 2 x (100 swim @Z3 / 50 kick in streamline) 15-20 sec rest between sets.
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Main Set
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400 free @Z3 pace with RI:60
300 free @Z3 pace with RI:60
200 free @Z3 pace with RI:60
100 free @Z3 pace with RI:60
2 x 50 RI:10 @Z6 pace
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400 kick
200 pull negative split by 50 starting @Z2 Effort finishing @Z5 Effort
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Cool Down: 100 @Z2

Sample Day 7
0:35:00
1920m
2100 - SSS 3-1

This set includes quite a few drills and a kick set as well. Just get the feel for the water in this short set. Since many of the individual sets include a variety of paces, use "feel" as opposed to absolute clock time within the set.
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Warm Up:
- 5x100 RI:20 (last 25 of every 100 streamline kick on your back)
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Drill Set 1:
- 10x50 RI:15, as (
Odds: 25 @Z3 / 25 @Z6
Evens: 25 catch-up drill / 25 @V6 )
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Drill Set 2:
- 10x75 RI:20 as (
Odds: 75 @Z4
Evens: 25 Tarzan Drill / 50 @Z3 )
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Kick Set:
10x25 kick hard effort with board RI:25
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Cool Down: 100
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Sample Day 9
1:00:00
2652m
2900 - Muscular Endurance 8a

This begins the Strength Endurance week. This set has you fairly fatigued as you enter the last set. It's going to take focus to nail the last 600.
.Warm up:
300 swim @Z2
300 Kick
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Main Set:
- 2x100 @Z4 20RPS
- 2x200 @Z4 20RPS
- 2x300 @Z4 30RPS
- 400 Pull (paddles optional)
- 600 as: {
100 @Z6 RI:30
200 @Z6 RI:45
300 @Z6 RI:60 }
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Cool Down: 100 swim

Sample Day 10
1:00:00
2286m
2500 - SSS 4-2 Kicktastic!

Many swimmers lack a solid kick. This set aims to get those legs engaged. If needed, the second kick-set can be done with fins.
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Warm Up:
- 300 swim/drill choice RI:20
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Kick Set:
- 3x75 kick with board, descending 1-3 RI:15
- 3x75 kick as: {
- 25 L-side kick
- 25 R-side kick
- 25 six-kick switch }
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Main Set:
- 3x {
2x25 one-arm drill (25L/25R) RI:05
150 @Z4 }
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Kick Set 2:
6x75 kick with board RI:15
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Main Set 2:
- 6x100 RI:20 as {
#1 @Z4, #2 @Z5, #3 @Z6, #4 @Z4, #5 @Z5, #6 @Z6)
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Cool Down:
- 100

Sample Day 12
1:00:00
SE - 2x100 breast, 2x100, 2x200, 2x200 - 2900m

This strength set include exercising some of the muscle groups that rarely get exercised in traditional triathlon swim training by doing breast and back stroke.
.Warm Up
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300 @Z2
300 pull with paddles
600 as {
- 200 breast stroke RI:20
- 200 back stroke RI:20
- 200 freestyle RI:20 }
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Main Set
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2 x 100 breast stroke RI:20
2 x 100 @Z4, RI:20
2 x 200 @Z5, RI:30
4 x 50 @Z6, RI:30
2 x 200 @Z4, RI:30
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Cool Down
300 @Z2 Effort

Justin Chester
|
Tri Coach Colorado
  • USA Triathlon Level 2 Coach
  • Slowtwitch Certified Swimming, Cycling, and Running
  • American Swim Coaches Association (ASCA) Level 2 Coach
  • Monthly Personal Coaching
  • Training Plans
  • Video Analysis
  • Swim/Cycling/Running Analysis
  • LT Testing

-Monthly Personal Coaching

  • Training Plans
  • Swim Video Analysis
  • Cycling Analysis
  • Running Gait Analysis
  • Functional LT Testing (Bike and Run)