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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.


Josephine Noack

All plans by this Coach


4 Weeks

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 or visit our homepage

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x2
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:

Josephine 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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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