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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.

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 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 noack.sport@gmail.com or visit our homepage noacksportsupport.de



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
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:

  • 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

1600m
T 4x50 + 200 powertap

200 Warmup
2x50 Kick ("15)
8x 25 drill +25 swim ("15)
50 easy

2x

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

50 pull Z2 easy turnover
25 pull Z5 powerful + 25 Z2 easy turnover
50 pull Z5 powerful
50 Z1: easiest stroke (can be breast, back, mix...)
+ 200 Z2

100 Cooldown

Sample Day 4

1600m
End / T 5x100

200 Warmup
4x100 25 kick: back / free +25 drill +50 good form

4x100 Z3
50 easiest stroke
400 Z2

200 Cooldown

Sample Day 8

1800m
T 4x50 + 200 powertap

200 Warmup
2x50 Kick ("15)
8x 25 drill +25 swim ("15)
50 easy

2x

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

50 pull Z2 easy turnover
25 pull Z5 powerful + 25 Z2 easy turnover
50 pull Z5 powerful
50 Z1: easiest stroke (can be breast, back, mix...)
+ 200 Z2

200 Z2

100 Cooldown

Sample Day 11

2000m
End 10x100

200 Warmup
4x100 25 kick + 25 scull +50 pull good form (all with pullbuoy) ("15)


4x50 15 max + 35 easy

10x100 swim Z3 ( "15)

200 cooldown (max. 50 free)

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 18

2300m
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 (keep the pace steady and a good form. If your stroke falls apart, allow more rest) ( "15)

300 Cooldown

Sample Day 22

2200m
AerC 8x 25 Z5+ 75Z2 / 400 Z2

200 warmup
4x50 kick: free / back / breast / free
4x 25 drill + 25 swim
4x50 15 max + 35 easy
50 Z1 easiest stroke

8x 25 Z5 +75 Z2 (allow as much rest as you need to keep up the pace and form!) ("20-"30)
400 Z2

200 cooldown

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