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"

Tony Zamora
|
Endorphin Hub LLC

Tony Zamora is a USA Triathlon Level 2 coach, CEO, and founder of Chicago based Endorphin Hub LLC. Tony shares his lifelong passion for triathlon by working with athletes around the world looking to improve their health become inspired through endurance sports. From working with 1st time triathletes, to those looking to go for the podium, Endorphin Hub's motto is “Inspiring Lives, One Race at a Time”.

Follow us on Instagram @endorphinhubllc and on the blog at www.endorphinhub.com