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

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (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.