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

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