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Swimming - Back to training 4 weeks - Intermediate / advanced - 3x/week low volume

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

J. Noack

All plans by this Coach
No Ratings

Length

4 Weeks

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

We developed this plan to help you to start swimming again after a break or a time without access to a pool. We want to make this first 4 weeks as enjoyable as possible but without wasting any time!

It starts quite easy in regard of volume but quickly ramps up. We include some intensity straigth from the first session on but always aim for balance with low intensity / endurance training.

The aim of the plan is to bring you back to a fitness level you've already had before your break. We assume that you have been on a good (swimming) level before your break and want to get back to it. The plan is not suitable for a long-term fitness build-up.

The plan starts with 2 swims per week and up to 3 in weeks 3. One of the is open water, but you can replace it with another pool session or skip it completely if the total volume is a bit too high for you.
Before the break you should be used to swim 2-3 times a week with a overal weekly voulme of ~7.000m comfortably.

Some sessions include swimming in all four strokes. If you struggle to swim one of them for 50m with a solid technique and moderate effort, you can always replace it with another stroke except front crawl.

The warm usually contains some sculling and / or drills but not a lot. We recommend to do one or two drills (and repeat them) that target specifically on of your weak points in your stroke. Take your time and do them with a purpose!

During the main set it's important to keep a good form. In particular when you'll get fatigue the stroke can fall apart. Try to minimise swimming with poor technique! Do longer rests or reduce the tempo to keep up a solid form.

Have fun in the pool!

If you have any thoughts, questions or need any help, let us know via noack.sport@gmail.com or visit our homepage noacksportsupport.de



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5,100m 2,500m
Workouts Per Week Weekly Average Longest Workout
5,100m 2,500m

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

J. Noack

noack sport support

Triathlon, Cycling, Swimming, Running
with a specialization in long- and short-distance triathlon, X-Terra and off-road cycling.

We offer personalized training plans built for Individuals.
Every athlete is different and so should be his training. We combine a scientific approach, data analysis and metrics with a high emphasis on your overall well being, healthy lifestyle, your longterm development and your subjective feelings.

Sample Day 1

1800m
T 4x50 + 200 powertap

200 Warmup
4x50 Kick ("15)
8x 25 drill +25 swim ("15)
50 easy

2x

4x50 concentrate on powerful stroke that create propulsion from catch to end:

50 Z2 pull easy turnover
25 Z5 pull powerful high cad + 25 Z2 pull easy turnover
50 Z5 pull powerful high cadence
50 back easy
+ 200 Z2

150 Cooldown

Sample Day 4

2000m
End / T 5x100

200 Warmup
4x150 50 kick: back / free +50 drill +50 good form

50 back
5x100 Z3
50 back
400 Z2
50 back

200 Cooldown

Sample Day 8

2000m
T 4x50 + 200 powertap

200 Warmup
4x50 Kick ("15)
8x 25 drill +25 swim ("15)
50 easy

2x

4x50 concentrate on powerful stroke that create propulsion from catch to end:

50 Z2 pull easy turnover
25 Z5 pull powerful high cad + 25 Z2 pull easy turnover
50 Z5 pull powerful high cadence
50 back easy
+ 200 Z2

200 Z2

150 Cooldown

Sample Day 11

2300m
End 10x100

200 Warmup
400 50 kick + 25 scull +25 swim: fly / back / breast / freeĀ 
100 pull, good from
4x50 15 max + 35 easy

10x100 swim Z2 (keep the pace steady) ( "10)

400 Cooldown (100 kick, 100 swim, 100 drill, 100 pull)

Sample Day 15

2000m
S 2x 4x25 / 200 + 400

200 Warmup

2x 50 kick +25 scull + 25 swim
2x 25 kick on back or side + 50 drill + 25 swim

2X
4x 25 Z5 (fast, but not all out. Keep a good form and nice cadence, don't smash the water!)
+ 25 Z1 ("15-"20)
200 Z2 (comfortable pace, concentrate on form!)

400 Z2 (keep the pace steady. If you prefer, you can use a pullbuoy)

200 cooldown: choice, max. 50 free

Sample Day 17

2400m
Thr 10x100

200 Warmup
400 50 kick + 50 catch up /w fins
4x50 25 drill + 25 pull good form
4x50 15 max + 35 easy

10x100 swim Z4 ( "15)

400 Cooldown (100 kick, 100 swim, 100 drill, 100 pull)

Sample Day 19

1500m
Open Water

300 Warmup

4x 25 Z5 (count strokes to estimate 25m) + 25 easy ("15)

800 Z2, continuous

200 Cool Down: practice running in and out of the water, dolphin jumps

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