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

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


Jennifer Mathe

All plans by this Coach


4 Weeks

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
02:00:00 01:00:00
Swim x3
4,389m 2,103m
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:00:00 01:00:00
4,389m 2,103m
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Jennifer Mathe

One10 Performance - USA Triathlon Level 2 Certified Coach

As an endurance coach since 2004 I have helped athletes of all levels accomplish personal and competitive goals. I offer a variety of coaching options to fit your individual needs from in-person to remote coaching for athletes all over the world. I enjoy working with a wide range of abilities from beginner to advanced and I specialize in helping athletes prevent injury and/or return to competition after injury.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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