BASE Swim Series Progression #2

Average Weekly Training Hours 03:13
Training Load By Week
Average Weekly Training Hours 03:13
Training Load By Week

Following the BASE PREP Swim progressions, you're ready to begin more swimming and building endurance and strength in the water. The BASE Swim Series kicks it up a notch with longer Endurance-Technique Swims and Strength Swims, as well as continued skill refinement with the Intermediate and Advanced Swim Progressions. The swimming in this phase builds upon the skills and drills learned in the Base Prep Phase, so make sure you have those dialed before moving on. Three swims per week make up the schedule, building from 7000 yds/week to over 12,000. You can add more to fit your needs and time commitments. Next up is Race Prep where you will add some speed and rac-pace swimming to prepare for your racing ahead! Download the Description File below for more info.

Sample Day 1
0:45:00
*INTERMEDIATE SWIM

Intermediate Practice Swim #1. See attachment.

Sample Day 3
0:45:00
*INTERMEDIATE SWIM

Intermediate Practice Swim #1. See attachment.

Sample Day 6
1:00:00
*ENDURANCE-TECHNIQUE SWIM

Warm-up + 6-7x(100 fists, 100 free, 100 paddles&fins), short rests between + cool-down. See Attachment.

Sample Day 8
0:45:00
*INTERMEDIATE SWIM

Intermediate Practice Swim #2. See attachment.

Sample Day 10
0:45:00
*INTERMEDIATE SWIM

Intermediate Practice Swim #2. See attachment.

Sample Day 13
1:00:00
*ENDURANCE-TECHNIQUE SWIM

Warm-up + 6-7x(100 PT/fists, 100 Free, 100 Freestylers & Fins), short rests between + cool-down. See Attachment.

Sample Day 15
0:45:00
*INTERMEDIATE SWIM

Intermediate Practice Swim #3. See attachment.

Cody Waite
|
Sessions:6 Sport Performance

Coach Cody is a USAT level 2 and USAC Level 3 coach. Through his training facility, Sessions:6 Sports Performance, located in Lakewood, Colorado, he has worked with hundreds of endurance athletes from across the country including: triathletes, cyclists, runners, and mountain bike racers of all ability levels. Cody has offered Personal Coaching, Custom Training Plans, and Stock Training Plans, Team Training Programs, Training Camps and sports conditioning programs since 2003.