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Back To Swimming Part 2 - Return To The Pool (4 weeks)


Jennifer Mathe

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4 Weeks

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Plan Description

This plan is designed to gradually reintroduce you to structured swim training. You will start with very easy swimming and gradually rebuild your swim endurance and work tolerance. You will be swimming about 2000 yards/meters per session by the end of the 4 weeks. Most sessions include some drills, however 1 session each week is completely devoted to technique work.
The swim sessions are supplemented with 3 conditioning sessions each week: a dry land drills session, a full body strength session, and a core focused session.
This program builds upon my 4 week At Home Preparation program. Ideally you will have completed that program in part or fully before beginning this program. If you have pool access before you are able to complete the At Home Preparation, simply work those strength sessions into this plan in place of the sessions included. This will allow you to progress from the beginning but still get back in the pool as soon as possible.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
2:00 hrs 1:00 hrs
Swim x3
4,389m 2,103m
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:00 hrs 1:00 hrs
4,389m 2,103m
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Jennifer Mathe

One10 Performance - USA Triathlon Level 2 Certified Coach

I have been coaching endurance athletes since 2004 to accomplish personal and competitive goals. Whether you are local to the Sacramento Area or looking for distance coaching, I offer a variety of options to fit your individual needs. All levels are welcome!

Local & Remote Individual Coaching - Group Training Sessions - Private Training Sessions - Adult Swimming Lessons - Video Skills Analysis - Consultations - Workshops

*Please contact me for pricing/fees.

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