4 weeks to a faster 1500m with only two 2km per week 33m Pool

Training Load By Week
Training Load By Week

Over the next four weeks I will send you two 2km workouts each week. If you follow the programme you will be swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now.

Sample Day 1
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 1

400m Warm Up; 1500m Time Trial; 100m Cool Down

Sample Day 4
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 2:33m

400m Warm Up; 6x 67m Drill/Swim; 100m Easy; 6x 67m Drill/Swim; 100m Easy; 6x 67m Drill/Swim; 200m Cool Down

Sample Day 8
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 3

200m WU; 8x 200m (Build 1-4), 30sec RI; 200m CD

Sample Day 11
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 4:33m

400m WU; 6x 67m Drill; 4x 300m Build 1-4 45sec RI; 200m CD

Sample Day 15
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 5

400m WU; 4x 100m KOS; 100m Easy; 4x 100m 6/1/6 & 6/3/6; 100m Easy; 4x 100m Popov & Broken Arrow; 200m CD

Sample Day 18
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 6

400m WU; 15x 100m, 20sec RI; 100m CD

Sample Day 22
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 7

200m WU; 2x 800m, 60sec RI; 200m CD

Raymond Boardman
|
QWIK KIWI Endurance Sports Consultants

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.qwik.kiwi) or my blog (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.

Author of the 12 Weeks to An Ironman Swim PB book http://tinyurl.com/hypt2n2