Spring Swim Plan
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Spring Swim Plan
Author
Tony Zamora
All plans by this CoachLength
6 Weeks
Typical Week
2 Swim
Longest Workout
0:45 hrs swim
Plan Specs
triathlon
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Summary
Basic 4 week swim plan expands on our winter plan and begins to add some speed work, with plenty of form drills.
Stats
Sample Day 1
"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 4
"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 8
"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 11
"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 15
"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"
Sample Day 18
"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 22
"Warm Up (10 min)
150 Free
125 Back
100 Free
75 Back
50 Free
25 Back
25 Free
Drills (15 min)
6x50 Kick/Drill by 25 :20 Rest
4x50 Golf :30 Rest
Main Set (30 min)
4x150 @ Base + :3 on Base + :10
50 Easy
4x100 Pull Breathe 3-5-7-9 by 25 on :20 Rest
50 Easy
4x75 Kick - Build each 75 on :20 Rest
Warm Down (5 min)
100 Swim
2550 yards"