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

Author

Jennifer Mathe

All plans by this Coach

Length

4 Weeks

Plan Specs

triathlon intermediate advanced

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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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:00 hrs 1:00 hrs
4,389m 2,103m
—— ——
Workouts Per Week Weekly Average Longest Workout
2:00 hrs 1:00 hrs
4,389m 2,103m
—— ——

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.

Sample Day 1

0:30:00
Swim Prep Dry Land Drills

Warm Up:
Spend ~5 minutes doing dynamic stretching exercises. 15-30 seconds each, including some or all of the following or your own...
Arm Circles, Arm Swings, Hip Circles, Knee Hugs, Hip Cradles, Tippy Birds (single leg hinge), Leg Swings, Ankle Circles, Heel Raises, Toe Taps, Inch worms.
.
Tubing Drills:
Complete the following exercises lying prone on a bench or standing bent over at the hips so that torso is horizontal (aim to keep back straight rather than rounded).

10 each side Single Arm EVF.
10 Double Arm EVF.
10 Double Arm Freestyle Press Backs (Triceps).
10 Double Arm Pull Throughs (full underwater stroke).
.
3 x 20-30 seconds Alternating Arm Press Backs.
3 x 20-30 seconds Alternating Arm Pull Throughs.
.
Recovery Drills:
2 x through...
15-20 each side Rolling Plank (High Plank to Side Plank T).
15-20 each Side Plank w/High Elbow Recovery.
.
Warm Down:
Repeat Arm Circles and Arm Swings.
Stretch Chest, Lats/armpits, Triceps, Sides(streamline side bend) and anything else that feels tight.

Sample Day 2

686m
Easy Swim

Today is all about getting back in the water. Don't worry about pace, just enjoy the swim.
.
Swim sets that take 1-2 minutes and rest for 25-50% of the time.
.
Example... Swim 8 x 100 (yards or meters). If it takes you 100 seconds, rest for 25-50 seconds between each.
.
Stretch during your rest intervals (arm swing/circles, shoulder or neck stretches).
.
Swim relaxed and focus on form. Aim to complete 500 to 1000 yards or meters today.

Sample Day 3

1:00:00
Total Body

Warm Up:
Spend ~5 minutes doing dynamic stretching exercises. 15-30 seconds each, including some or all of the following or your own...
Arm Circles, Arm Swings, Hip Circles, Knee Hugs, Hip Cradles, Tippy Birds (single leg hinge), Leg Swings, Ankle Circles, Heel Raises, Toe Taps, Inch worms.
.
Main Set:
2 x through....
(Use light weight dumbbells, medicine ball, or elastic tubing for each exercise)

Pull-Ups to Failure (or TRX or Broomstick Pull Ups).
15-20 each side Walking Lunge w/Rotation.
30 seconds Streamline Kicking/Scissors On Your Back (use ankle weights or band resistance only if you are able to maintain neutral spine position throughout the exercise).
15-20 each side Back Extension w/Rotation (on physio ball if you have it).
15-20 each side Single Leg Balance w/Rotation.
15-20 each side High To Low Chop w/tubing.
15-20 each side Alternating Superman Lifts
15-20 each side Russian Twist
15-20 Straight Arm Pull Down w/tubing.
.
Warm Down:
Repeat Arm Circles and Arm Swings, Leg Swings, and Ankle Circles.
Stretch Chest, Lats/armpits, Triceps, Sides(streamline side bend) Hip Flexors, Hamstrings, Adductors/Groin, Figure-4, Calves, and anything else that feels tight.

Sample Day 4

1097m
Drills: Kicking & Sculling

Swim easy for ~5 minutes.
Break it up as needed if you aren't quite ready to swim 5 minutes continuous.
.
Kicking Drills:
2 x 50 as: 25 kick on front / 25 kick on back.
2 x 50 as: 25 kick on right side / 25 kick on left side.
1 x 100 as: 25 kick on front / 25 kick on right / 25 kick on back / 25 kick on left.
*Use fins if you have them and rest 5-10 seconds between sets.
.
Sculling Drills:
2 x 50 as: 25 scull position 1 / 25 swim.
2 x 50 as: 25 scull position 2 / 25 swim.
2 x 50 as: 12.5 scull position 1 / 12.5 scull position 2 / 25 swim.
*Use pull buoy (no kicking) and rest 5-10 seconds between sets.
.
Swim easy for another ~5 minutes taking rest intervals if needed.

Sample Day 5

0:30:00
Core Stability

Warm Up:
Spend ~5 minutes doing dynamic stretching exercises. 15-30 seconds each, including some or all of the following or your own...
Arm Circles, Arm Swings, Hip Circles, Knee Hugs, Hip Cradles, Tippy Birds (single leg hinge), Leg Swings, Ankle Circles, Heel Raises, Toe Taps, Inch worms.
.
Main Set:
2 x through....

30-60 seconds Elbow Plank (Elbows on physio ball if you have it).
15-20 each side Marching Glute Bridge.
30-60 seconds each Side Elbow Plank
15-20 each side Dying Bug.
15-20 each side Bird Dog.
15-20 Plank Tuck-Ins (Feet on ball, sliders, or towel on slick floor).
.
Warm Down:
Repeat Arm Circles and Arm Swings, Leg Swings, and Ankle Circles.
Stretch Chest, Lats/armpits, Triceps, Sides(streamline side bend) Hip Flexors, Hamstrings, Adductors/Groin, Figure-4, Calves, and anything else that feels tight.

Sample Day 6

1143m
Easy Swim

Swim sets that take 2-3 minutes and rest for ~25% of the time.
.
Example... Swim 8 x 150 (yards or meters). If it takes you 2 minute and 30 seconds, rest for 35-40 seconds between each.
.
Stretch during your rest intervals (arm swing/circles, shoulder or neck stretches).
.
Swim relaxed and focus on form. Aim to complete 1000-1500 yards or meters today.

Sample Day 8

0:30:00
Swim Prep Dry Land Drills

Warm Up:
Spend ~5 minutes doing dynamic stretching exercises. 15-30 seconds each, including some or all of the following or your own...
Arm Circles, Arm Swings, Hip Circles, Knee Hugs, Hip Cradles, Tippy Birds (single leg hinge), Leg Swings, Ankle Circles, Heel Raises, Toe Taps, Inch worms.
.
Tubing Drills:
Complete the following exercises lying prone on a bench or standing bent over at the hips so that torso is horizontal (aim to keep back straight rather than rounded).

10 each side Single Arm EVF.
10 Double Arm EVF.
10 Double Arm Freestyle Press Backs (Triceps).
10 Double Arm Pull Throughs (full underwater stroke).
.
3 x 20-30 seconds Alternating Arm Press Backs.
3 x 20-30 seconds Alternating Arm Pull Throughs.
.
Recovery Drills:
2 x through...
15-20 each side Rolling Plank (High Plank to Side Plank T).
15-20 each Side Plank w/High Elbow Recovery.
.
Warm Down:
Repeat Arm Circles and Arm Swings.
Stretch Chest, Lats/armpits, Triceps, Sides(streamline side bend) and anything else that feels tight.

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