4 weeks to a faster 1500m with only two 2km sessions per week 30m/100ft 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
2010m
4 Weeks to a Faster 1500m on 4km a Week Session 1:30m

420m WU; 1500m TT; 90m CD;

Sample Day 4
2000m
4 Weeks to a Faster 1500m on 4km a Week Session 2:30m

400m Warm Up; 6x 66m Drill/Swim; 100m Easy; 6x 66m Drill/Swim; 100m Easy; 6x 66m Drill/Swim; 200m Cool Down

Sample Day 8
1980m
4 Weeks to a Faster 1500m on 4km a Week Session 3:30m

240m WU; 4x 210m Build 1-4, 30sec RI; 4x 180m Build 1-4, 30sec RI; 180m CD

Sample Day 11
1980m
4 Weeks to a Faster 1500m on 4km a Week Session 4:30m

420m WU; 6x 30m Drill; 4x 300m Build 1-4 45sec RI; 180m CD

Sample Day 15
1980m
4 Weeks to a Faster 1500m on 4km a Week Session 5:30m

420m WU; 4x 90m KOS; 120m Easy; 4x 90m 6/1/6 & 6/3/6; 120m Easy; 4x 90m Popov & Broken Arrow; 240m CD

Sample Day 18
2040m
4 Weeks to a Faster 1500m on 4km a Week Session 6:30m

420m WU; 16x 90m, 20sec RI; 180m CD

Sample Day 22
1980m
4 Weeks to a Faster 1500m on 4km a Week Session 7:30m

240m WU; 2x 780m, 60sec RI; 180m 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.