10 week EN2 Progression

Average Weekly Training Hours 01:45
Training Load By Week
Average Weekly Training Hours 01:45
Training Load By Week

This plan is aimed at a person who feels they have reasonable technique and pretty good fitness but perhaps their workouts don't have intensity that it could have.

So this might be a person who just goes to the pool and knocks out 100 laps and then goes home for one example. Or maybe someone who goes to the pool and does a lot of things; like some pulling some kicking, a little of this and a little of that, but is looking for more specific training for tris and open water swimming.

Sample Day 1
0:45:00
Critical Pace Test Workout

300 mixed stroke warmup
3 x 50 descending (:20) [descending means that each 50 is faster than the last 50 was]
rest 1:30 or so
400 max if meters, 500 yards if in a yard pool
rest 3:00
150 easy
3 x 50 descending (:20)
100 max

Sample Day 11
1:00:00

Warmup: 300 yards of your choice of stroke.

Pre-Set: 12 x 25 (:10) pull with bands around your ankles [keep your head low in the water as you swim to help maintain the horizontal position, keep your back and butt strong as you do this to keep your thighs from hinging downward from your waist.]

Main Set: 3 to 5 x 200 (:30) at critical pace
6 to 8 x 100 (:15) at critical pace [no extra rest between the 200s and the 100s, set time should be 24 minutes, adjust the number of repeats as necessary

3 to 5 x 100 (:20) with paddles, pace is easy

Sample Day 15
1:00:00

Warmup: 300 yards of your choice of stroke.

Pre-Set: 400 yards of 1 arm fly drill with paddles this time

Main Set: 12 to 18 x 100 (:15) at critical pace

3 to 5 x 100 (:20) with paddles, pace is easy

Sample Day 18
1:00:00

Warmup: 300 yards of your choice of stroke.

Pre-Set: 12 x 25 (:10) pull with bands around your ankles [keep your head low in the water as you swim to help maintain the horizontal position, keep your back and butt strong as you do this to keep your thighs from hinging downward from your waist.]

Main Set: 3 to 5 x 200 (:30) at critical pace
6 to 8 x 100 (:15) at critical pace [no extra rest between the 200s and the 100s, set time should be 24 minutes, adjust the number of repeats as necessary

3 to 5 x 100 (:20) with paddles, pace is easy

Sample Day 22
1:00:00

Warmup: 300 yards of your choice of stroke.

Pre-Set: 12 x 25 (:10) pull with bands around your ankles [keep your head low in the water as you swim to help maintain the horizontal position, keep your back and butt strong as you do this to keep your thighs from hinging downward from your waist.]

Main Set: 3 to 5 x 200 (:30) at critical pace
6 to 8 x 100 (:15) at critical pace [no extra rest between the 200s and the 100s, set time should be 24 minutes, adjust the number of repeats as necessary

3 to 5 x 100 (:20) with paddles, pace is easy

Sample Day 25
1:00:00

Warmup: 300 yards of your choice of stroke.

Pre-Set: 400 yards of 1 arm fly drill with paddles

Main Set: 3 or 4 rounds of:
/300 (:40) at critical pace
\100 (:15) at critical pace

300 to 500 breathing every third stroke

Sample Day 29
1:00:00

Warmup: 300 yards of your choice of stroke.

Pre-Set: 400 yards of 1 arm fly drill with paddles this time

Main Set: 12 to 18 x 100 (:15) at critical pace

3 to 5 x 100 (:20) with paddles, pace is easy