10 week EN2 Progression
Author
Kevin Joubert
Length
10 Weeks
Typical Week
2 Swim
Longest Workout
1:00 hrs swim
Plan Specs
triathlon
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Summary
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.
Stats
Sample Day 1
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
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
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
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
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
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
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