This plan is for Triathletes, or Beginner Swimmers. If you are wanting to improve your swim, and feel more comfortable in the water try this swim plan. It is a two week plan, full of drills, speed work, and a start to endurance improvement!
150 swim (6 laps)@R:15 150 kick 150 pull 12x25 drills w/fins (4 rotation drill/4 kick on side/ 4 kick on other side)@R:15-20 1 arm drill: w/fins 4x25 1 arm out in front/make stroke with other arm/breath to the side of the arm you are using@R:15 4x25 other arm (same as above) @R:15 4x25 1 arm (arm you aren’t using goes by your side, breath to the OPPOSITE side of the arm you are using) @R:15 4x25 other arm (same as above) @R:15 FINS OFF 4x25 swim (focus on rotation, chin under the shoulder) @R:15 FINS ON 4x25 swim FAST (while working rotation) @R:15 100 cool down 1450 yards
200 swim (8laps) 200 kick 200 pull 12x25 (4-rotation drill, 2 k on Rside, 2 K on Lside, 2 R arm only, 2 L arm only)@:20 4x25 6 kick and switch (kick on R side of 6 kicks, take a stroke, switch to other side and take 6 kicks, repeat)@R:15 4x25 AFAP@R:15 4x25 12 kick and switch (same as above, but 12 kicks) @R:15 4x25 AFAP@R:15 100 cool down 1400 yards
Workout #4 Pull Strength: 200 alt. 50 swim/50 kick on side 4x50 25 drill/25 swim@R:20 4x25 build each (get faster as you swim, the end of your 25 should be FAST)@R:10 4x25 swim with fist (make fist with hands and swim)@R:15 4x25 pinkys only (make a fist, but keep pinky out) @R:15 4x25 hawaiian hands (pinky and thumb out) @R:15 4x25 reg. swim (feel the power) @R:15 4x25 paddles (feel the extra power) @R:15 4x50 fins and paddles AFAP@R1:00 (lots of rest, means you better be MOVING) 100 easy 1300 yards
Workout #5 speed work 101: 200 swim 4x25 choice drill@R:10 100 kick with fins on side 4x25 choice drill (different than above)@R:10 50 build 4x25 choice drill (different than above) @R:10 3x (4x25 variable speed@R:10) R:30 seconds between rounds Variable speed= 1st 25- ½ fast, ½ easy, 2nd 25= ½ easy, ½ fast, 3rd 25= ALL FAST, 4th 25= EASY 1x50 AFAP get time @R:05 50 easy 2x50 AFAP get time @R:10 100 easy 3x50 AFAP get time @R:15 150 easy 1550 yards
Workout #6 Kick Day (yes you need to still know how to kick properly): 200 free 100 pull 4x50 build each@R:15 8x25 kick (2 rotation, 2 r side, 2 left side,2 6 k and switch) 8x25 swim (fins and PULL BUOY)@R:15 (This drill will teach the proper way of kicking from the hip. If you lose the pull buoy, you are kicking incorrectly)@R:15 8x25 kick w/ fins and board@R:15 8x25 kick w/fins around the world (2 on stomach, 2 r side, 2 l side, 2 on back)@R:15 100 kick (no fins) AFAP @R:30sec 4x25 swim w/fins (MONSTER KICK) 200 kick (no fins) AFAP@R:45 sec 8x25 swim w/ fins (MONSTER KICK) 100 easy 2000 yards
Workout #7: 200 alt. 25 swim/25 drill 200 6k and switch 100 pull with buoy and paddles 100 swim w/ buoy and fins 50 build 50 FAST 16x25 drill work (4 rotation drill, 4 1 arm, 4 1 arm, 4 12k and switch)@R:15 2x(200 swim FINS AND PADDLES@R:20 (4x50 hold moderate pace@R:10 100 easy 2000 yards
Workout#8: 2x300 swim (100 swim+100 k+100 pull)@R:20 4x50 drill/swim@R:15 8x25 variable speed@R:10 400 swim (16 laps) 4x100 pull w/ paddles breathe every 3 strokes@R:15 8x50 1-4 descend, 5-8 hold strong pace@R:10 16x25 fins and paddles ODDS: AFAP EVENS: EASY@R:15-20 200 easy swim 2800 yards