Winter Swim Plan

Average Weekly Training Hours 02:15
Training Load By Week
Average Weekly Training Hours 02:15
Training Load By Week

Basic 4 week swim plan geared towards introducing some base swimming distance, and form, for the athlete to use during the off-season.

Sample Day 1
0:45:00
Drills & Swim Golf

"Warm Up (6-8 min)
300 Swim

Drills (25 min)
8x4x25 (3-Drill, 1-Swim) :15R
1) Chest Press
2 & 3) Head Lead Right & Left
4 & 5) Hand Lead Right & Left
6) Shark Fin Right/Left
7) Kick w/ Rotation
8) Kick w/ 3 Rotations

Main Set (25 min)
4x50 Golf :30R
3x75 on 2:00
75 Easy
3x75 on 2:15 pull
25 Easy

Warm Down (5 min)
100 swim

1750 yards"

Sample Day 3
0:45:00
1829m
Pyramid Set

"Warm Up (10 min)
200 Swim
100 Stroke
100 Pull

Drill (30 min)
8x4x25 (3-Drill, 1-Swim) :15R
1) Chest Press
2 & 3) Head Lead Right & Left
4 & 5) Hand Lead Right & Left
6) Shark Fin Right/Left
7) Kick w/ Rotation
8) Kick w/ 3 Rotations

Main Set (20 min)
50 :30 Rest
100 :30 Rest
150 :30 Rest
50 easy
Decend through set:
150 :30 Rest
100 :30 Rest
50

Warm Down
200 swim

2000 yards"

Sample Day 6
0:45:00
3701491m
1k time trial set

"Warm Up (5 min)
200 Swim

Drill (25 minutes)
4x4x25 Drill + 50 Swim
1) Stop Stop Switch
2) Single Arm Right/Left
3) Triple Switch
4) Fist

Main Set (25 minutes)
4x75 :40 Rest - Build 1-4

1000 Time Trial

Warm Down (5 min)
200 swim

2300 yards"

Sample Day 8
0:45:00
1920m
Long Drill Set

"Warm Up (15 min)
200 Swim
8x25 Kick Choice (Drill Kicks)
100 Build

Main Set - Repeat 5x (40 min)
4x25 Drill :15 Rest
150 Negative Split :30 Rest
Rnd 1) Drill - Stop Stop Switch
Rnd 2) Drill - Triple Switch
Rnd 3) Drill - Single Arm Left
Rnd 4) Drill - Single Arm Right
Rnd 5) Drill - Fist Swim

2nd Set (10 min)
4x100 Pull on 2:30

Warm Down (5 min)
100 Choice

2100 yards"

Sample Day 10
0:45:00
1829m
Drills + long set

"Warm Up & Drill (30 min)
200 swim

6x25 kick (Choice) :20R
5x3x25 (2-Drill, 1-Swim) :20R
Rnd 1) Drill - Stop Stop Switch
Rnd 2) Drill - Triple Switch
Rnd 3) Drill - Single Arm Left
Rnd 4) Drill - Single Arm Right
Rnd 5) Drill - Fist Swim
3x50 Golf :30R

Main Set (25 min)
Hold pace for entire set:
3x100 :20R
2x200 :20R
1x300: 20R

Warm Down (3 min)
100 swim

2000 yards"

Sample Day 13
0:45:00
Drills

"Warm Up (10 min)
200 Swim
200 Back

Kick (15 min)
4x3x25 :15 Rest (2-Kick, 1-Swim)
1) Hand Lead Left
2) Hand Lead Right
3) Kick w/ Rotation
4) Kick w/ 3 Rotations

Drill (25 min)
5x4x25
1) Stop Stop Switch (SSS)
2) Triple Switch
3) Single Arm Right
4) Single Arm Left
5) Fist Swimming

Main Set (15 min)
4x50 Golf :30 Rest
4x75 Swim on 1:40

Warm Down (5 min)
100 Swim

1800 yards"

Sample Day 15
0:45:00
1829m
Long Set

"Warm Up (6 min)
200 Swim

Drills (25 min)
8x25 Kick Drill :15 Rest
4x50 Golf :30 Rest
8x25 Drill :15 Rest
4x50 Golf :30 Rest

Main Set (25 min)
300 on Base + :5
4x25 on 1:00 Sprint
1 minute rest
200 on Base + :5
4x25 on 1:00 Sprint
1 minute rest
100 on Base + :5
4x25 on 1:00 Sprint

Warm Down (5 min)
100 Swim - Form!

2000 yards"