BASE Swim Training Set #1 (1 month)

Training Load By Week
Training Load By Week

This training plan is a month's worth of swim sets that are perfect for the competitive triathlete. Swim set distances range from 2000 - 4000 m/yrds and are set up with a frequency of 3 per week. One swim is endurance focused, one is strength focused, and one is speed focused. You can implement this month of training at any time throughout the year. The plan also includes a 200 time trial in the first and last week of the plan so you can monitor your improvement.

Sample Day 1
2423m
Strength Set 1A

400 swim
5 x 100 as (50 kick with board :05 rest, 50 swim with a hard kick)
4 x 25 drills

Main Set
250 pull with paddles, buoy, and snorkel (if you have one) :10 rest
5 x 50 swim focusing on high arm turnover
350 pull with paddles, buoy, and snorkel (if you have one) :10 rest
7 x 50 swim focusing on high arm turnover
250 pull with paddles, buoy, and snorkel

200 cool down

Sample Day 3
2743m
Speed Set 1A

400 swim
3 x 100 as 50 drill 50 swim :15 rest
6 x 50 build to fast :15 rest

main set:
10 x 50 hard :20 rest
200 easy swim
5 x 100 hard :40 rest
200 easy swim
2:00 rest then a 200 swim time trial note time (we will do this again at the end of the cycle)

400 cd

Sample Day 5
3200m
Endurance Set 1A

500 swim
4 x 100 as 50 drill, 50 swim :10 rest
4 x 25 hard :10 rest

main set:
4 x 250 swim :20 rest
500 cruise swim :20 rest
4 x 200 swim focusing on increasing the effort in the middle 100 :20 rest

200 easy cool down

Sample Day 8
2560m
Strength Swim 1B

400 swim
200 drills
5 x 100 as (50 kick w board :05 rest, 50 swim with hard kick :05)

Main set:
500 pull with paddles, buoy and snorkel (if you have snorkel) :20 rest
5 x 100 building each 25 to fast :20 rest
2 x 200 pull with paddles, buoy, and snorkel :20 rest
4 x 25 hard swimming focusing on your catch and pull phase :15 rest

200 easy

Sample Day 10
2103m
Speed Swim 1B

400 swim
3 x 100 as drill 50 swim 50 :10 rest
6 x 50 alternate hard easy by 25 :15 rest

Main Set:
5 x (100 fast :10 rest, 4 x 25 HARD :05 rest) 1 minute rest between each of the 5 reps.

300 cool down

Sample Day 12
3200m
Endurance Swim 1B

500 swim
300 pull no paddles just buoy and snorkel
4 x 50 kick with board

Main set:
4 x 300 swim :20 rest (focus on your catch the first 100, your kick the second 100 and your streamline the third 100)
500 cruise swim :20 rest
6 x 50 choice :15 rest
300 cruise swim :20 rest

200 easy cool down

Sample Day 15
2377m
Strength Swim 1C

500 swim
300 pull no paddles
4 x 50 drills :15 rest

Main set:
250 pull with paddles, buoy, and snorkel
5 x 50 swim - push the pace :20 rest
250 pull with paddles, buoy, and snorkel
5 x 50 swim - try to hit same times or better than the previous set, :15 rest

300 cruise pull with paddles, buoy, and snorkel

300 cd

Lauren Vallee Updyke
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Base Tri Fitness

We do one thing at BASE. Focus on our athletes and their success. We don't believe in gimmicks, fads, or any other hocus pocus. We rely on science. Utilizing our unique testing protocol we set training parameters that meet the needs of our athletes. No two athlete plans are the same - just as no two athletes are the same. For more information visit www.basetrifitness.com and get ready to Build the BASE.