How to Swim Faster in 30 Days + Instructional ViDEOS

Average Weekly Training Hours 02:41
Training Load By Week
Average Weekly Training Hours 02:41
Training Load By Week

You're going to love this training plan! In addition to a 30 day, 5 day a week swim program, you will receive 15 instructional videos with above and underwater drills. Plus receive a $49 off code to BlueSeventy on purchases of $150 or more.

Sample Day 1
0:40:00
1280m
Test Swim

WU: 200 warm up. 4 x 50 build with 15 sec rest. MS: 500 / 1000 yd TT (time trial) for time.
CD: 200 - This time is divided by 5 or 10 , to get your avg. pace. This pace is now known as your T-Pace.

Sample Day 2
0:30:00
914m
Swim Golf

WU: 200 loosen up
MS: wear a pull buoy.
1. Swim 50 count strokes and add to your time, that is your golf score. Example, 50 strokes in 50 seconds = 100.
2. Then swim 50 with as many strokes as you can, Try to add at least 10 strokes per length. add to your time.
3. Then swim 50 with the least amount of strokes focusing on pulling from behind, past your hip, and add to your time.
Record your normal stroke count, FASTest stroke count, and stroke count when you are trying to take less strokes

MS: pull
10X50s best average golf score (stroke count and time). Did you lower your stroke count by taking less strokes or swimming faster or both?
CD: 100 easy

Sample Day 4
0:35:00
1280m
Swim skills and drills

WU: 100 get loose
Drills: Focus on how well you do the drills, not on how fast.
2X 50 as 25 fingertip drag/ 25 swim
2X50 25 thumb-slide / 25 swim 

MS: Focus on the aspect of the drill (recovery) into the main set. If you are advanced and want to swim the set 2-3 times that is fine, keep effort 75%
50-100-150-200 RI: 20 seconds

CD: 4X50 as 25 thumbslide / 25 fingertip drag

Sample Day 5
0:35:00
1280m
Swim Skills and Drills

WU: 100 swim 
Drills: Focus on how well you do the drills, not on how fast.
2X50 25 fist / 25 swim

2X50 25 HOOW / 25 swim


MS: Focus on the aspect of the drill (hand entry) into the main set. If you are advanced and want to swim the set 2-3 times that is fine, keep effort 75%
50-100-150-200 RI: 20 seconds

CD: 100 easy choice

Sample Day 7
0:40:00
1463m
Swim

WU: 100 swim
Drills: Focus on how well you do the drills, not on how fast.
2X75 25 fingertip drag / 25 fist / 25 swim
2X75 25 thumbslide/25 HOOW / 25 swim
MS: Focus on the aspect of the drill (recovery and hand entry) into the main set. If you are advanced and want to swim the set 2-3 times that is fine, keep effort 75%
50-100-150-200 RI: 20 seconds
CD: 4X50 odds drill of choice / evens swim

Sample Day 8
0:35:00
1280m
Swim skills and drills

WU: 100 get loose
MS: 
Drills: Focus on how well you do the drills, not on how fast.
2X 50 as 25 catch up drill / 25 swim
2X50 onderwater doggle paddle/ 25 swim 

MS: Focus on the aspect of the drill (catch and pull) into the main set. If you are advanced and want to swim the set 2-3 times that is fine, keep effort 75%
50-100-150-200 RI: 20 seconds

CD: 4X50 as catch up / 25 underwater doggle paddle

Sample Day 10
0:35:00
1280m
Swim skills and drills

WU: 100 swim
Drills: Focus on how well you do the drills, not on how fast.
MS: 2 sets of the following
2X100 25 fingertip drag / 25 fist / 25 catch up/25 swim
2X100 25 thumbslide/25 HOOW / 25 underwater doggie paddle / 25 swim
4X50 25 drill of choice (your technique limiter / 25 swim

CD: 100 swim

Wendy Mader
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t2coaching

Ironman Certified Coach (8x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at http://t2coaching.com/contact/