I’ve been working on a new Fitness Swim Training Plan to improve your swimming for over 8 weeks. The sessions for this programme are between 1,500m and 2,100m long and there are three sessions each week. I’ve got variations of the training plan for people who can complete four or five swims each week, as well as for people who can only fit two swims per week. As well as a 12, 16, and 20-week variation of the programme. This session is a key session in the programme.
Each Saturday I will post a Swim Session, and most weeks I will load three options up for you to do. Option A is for swimmers who are after a workout between 1,000 & 2,000 metres. Option B is for swimmers who are after a workout between 2,000 & 3,000m and Option C will be greater than 3,000m.
Option A
- 200m WU;
- 4x 50m (25m Drill/25m Swim);
- 4x 300m, 20sec RI;
- 200m CD (1,800m)
Option B
- 400m WU;
- 8x 50m (25m Drill/25m Swim);
- 5x 300m, 20sec RI;
- 200m CD (2,500m)
Option C
- 800m WU;
- 8x 50m (25m Drill/25m Swim);
- 6x 300m, 20sec RI;
- 200m CD (3,200m)
Start the workout with a warm-up (WU) covering 200m (Option A), 400m (Option B), or 800m (Option C). During the warm up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Next up is a drill/swim set. There are four (Option A) or eight (Options B & C) 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set. Do the drills below twice (Options A & B) or three (Option C) times through:
I wrote an article about swimming drills previously. Click here to read and watch it.
The main set is made up of four (Option A), five (Option B), or six (Option C) reps of 300m. They are followed by a short 20-second Rest Interval (RI), so make sure you pace them appropriately, so you can maintain your times throughout the set.
For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the cooldown (like the warm-up) can be any stroke you wish to swim. You can also stop and rest after any length. I encourage you to stop and stretch during the cool down.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi Coaching.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
Share this post so your friends can benefit as well.
Get my 8-week Swim Fitness Builder Training Plan with 25% off
This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner & Intermediate triathletes and swimmers who are looking to improve their swimming fitness.
Being 8 weeks in duration, this plan progresses you from being comfortable completing sessions between 600 & 800m in distance through to 1,600m in distance over the 8 weeks. This programme has 3 swim sessions and a flexibility session each week.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using these plans, you should be able to complete swim sessions of 600m in distance.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.
When purchasing, use the discount code “web25” to claim your 25% discount.