Open Water Swim [Beginner]

Author

Holistic Endurance

All plans by this Coach

Length

12 Weeks

Typical Week

3 Swim

Longest Workout

0:45 hrs swim

Plan Specs

triathlon beginner strength base period

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:58

Holistic Endurance

Holistic Endurance

Holistic Endurance aims to increase athlete participation & consistency in endurance sport to work towards a balanced, nourished & happy life. We work to facilitate communication and openness with athletes in an effort to break down barriers for participation & longevity in endurance sport with a focus on female equality. We aim to create awareness and develop education in the areas of athlete burnout, natural nutrition, female health, mental health & holistic principles for optimal performance.

Back to Plan Details

Sample Day 1

1100m
Getting started

Warm up:
200m of freestyle with fins.

Main set: 
4 x 50m as; ~15m kick - streamlined, 35m free, 15' rest.
4 x 50m easy - focus pushing off wall streamlined body position. 15' rest.
4 x 50m as ~15m mid scull - focus on feel, 35m free. 15' rest.
4 x 50m easy - focus streamlined body position, and catch. 15' rest.


Cool down
100m of freestyle or backstroke with fins.

Sample Day 4

0:30:00
900m
Perfect Form Swim Base.

Warm up: [200m]
50m easy freestyle.
50m side kick. 50m fist drill. 50m single arm alternate drill.


Main set - 50's (all on 10-15sec rest) - [600m]
2 x 25m kick, 25m easy free
2 x 25m moderate/hard, 25m easy
4 x 50m free, perfect form
4 x 50m free w/PB perfect form
2 x 100m w/PB + paddles, perfect form


Cool down;
100m easy, include backstroke.

Sample Day 8

1100m
Getting started

Warm up:
200m of freestyle with fins.

Main set: 
4 x 50m as; ~15m kick - streamlined, 35m free, 15' rest.
4 x 50m easy - focus pushing off wall streamlined body position. 15' rest.
4 x 50m as ~15m mid scull - focus on feel, 35m free. 15' rest.
4 x 50m easy - focus streamlined body position, and catch. 15' rest.


Cool down
100m of freestyle or backstroke with fins.

Sample Day 11

0:30:00
900m
Perfect Form Swim Base.

Warm up: [200m]
50m easy freestyle.
50m side kick. 50m fist drill. 50m single arm alternate drill.


Main set - 50's (all on 10-15sec rest) - [600m]
2 x 25m kick, 25m easy free
2 x 25m moderate/hard, 25m easy
4 x 50m free, perfect form
4 x 50m free w/PB perfect form
2 x 100m w/PB + paddles, perfect form


Cool down;
100m easy, include backstroke.

Sample Day 15

1100m
Getting started

Warm up:
200m of freestyle with fins.

Main set: 
4 x 50m as; ~15m kick - streamlined, 35m free, 15' rest.
4 x 50m easy - focus pushing off wall streamlined body position. 15' rest.
4 x 50m as ~15m mid scull - focus on feel, 35m free. 15' rest.
4 x 50m easy - focus streamlined body position, and catch. 15' rest.


Cool down
100m of freestyle or backstroke with fins.

Sample Day 18

0:30:00
900m
Perfect Form Swim Base.

Warm up: [200m]
50m easy freestyle.
50m side kick. 50m fist drill. 50m single arm alternate drill.


Main set - 50's (all on 10-15sec rest) - [600m]
2 x 25m kick, 25m easy free
2 x 25m moderate/hard, 25m easy
4 x 50m free, perfect form
4 x 50m free w/PB perfect form
2 x 100m w/PB + paddles, perfect form


Cool down;
100m easy, include backstroke.

Sample Day 22

0:40:00
1200m
0.615125347222222TSS
Swim Technique: FOCUS Rotation

Focus: Technique hand entry & body rotation


Warm up: [300m]
100m free - fins optional.
4 x 50m w/ Pull bouy as; (25m scull, 25m free).


Main set: [800m]
4 x 100m w/ fins as:
25m single arm left, 25m single arm right, 50m free holding technique and body position, 15sec rest.
4 x 50m free 3-3-5 (3 strokes left arm, 3 strokes right arm, 5 strokes both), 15' rest.


4x 50m w/ pull bouy (PB) (alt: 50m catch-up free & 50m free)


Cool down:
100m free PB+Paddles, easy to mod (focus on hand entry in front of shoulders, not crossing in front on head, and finishing off the stroke

Open Water Swim [Beginner]

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