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Swimming - Back to training 4 weeks - Beginner / intermediate - 2x/week

Includes Structured Workouts

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

Learn More about Structured Workouts.


J. 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 solid (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 contains 2 swim sessions a week. The last weeks has a open water swim, but you can replace it with another pool session if you do not have access to open water or do ot feel save.
Before your break you should be used to swim 2 times a week with a overal weekly voulme of at least 4.000m.

The main part are always in freestyle / front crawl. In the warm-up, active recoveries and cooldowns we recoomend to include other strokes but it's up to you which one you choose or you can mix it up.
The warm usually contains some sculling and / or drills. 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 shorter distances to keep up a good form and a solid effort.

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
3,825m 2,300m
Workouts Per Week Weekly Average Longest Workout
3,825m 2,300m

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.

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  • 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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