Improve your endurance and speed with the “4 weeks swimming training plan”. Download it for free and get to the pool.
One of the most common problems swimmers at any level have is to hit the wall of their swimming performance and start getting frustrated not being able to improve further. Unless you are an Olympic champion which is really pushed to his limits, the origin of the problem is not in your physiology. That is, the problem is not you, but your training habits and training plan. Designing a training plan is a complex endeavor which needs to take under consideration the personal characteristics of the swimmer. The plan needs to work on the swimmers weaknesses, leveraging on his strengths. That is the reason why professional swimmers have a whole team of coaches, trainers and Doctors to scrutinized their physical conditions and their swimming technique. And that is why for Olympic athletes the training plans run over four years.
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In lack of such a team it is still possible to design a training plan which would work on the key factors an intermediate athlete needs to improve and become a better and faster swimmer. The key elements are, of course, your cardiovascular conditioning and your swimming ability. Working out harder or longer is not always the right answer to improve you performance, and definitely it is not the only one. You need to stimulate your body in the correct manner and you need to apply the gained strength and endurance with the correct technique. Besides physiology any athletes is the result of the motion coordination skills he or she has learned throughout his or her entire life. These make good athletes being able to easily learn new movements, but also to have full control of their bodies. Is never too late to learn, but to improve you need to work in the correct way.
I have put together a plan that, working on a set of specific drills and exercises, and using fartlek and interval training workouts, will make you gradually improve your speed and endurance and lay the foundations for getting to the next level in your swimming.
The “4 weeks swimming training plan” is mainly an intermediate level plan since the total volume of the training is limited to around 2000-2400 m. More evolved swimmers can take this plan and just increase the number of total laps and number of repetitions keeping the structure of the plan intact. The plan schedules 5 training days a week for 4 weeks. However, in case you can not train 5 days a week, just take the 20 training days and run through all of them one after the other. To obtain the best result from the training you should swim at least three times a week. Obviously, this has to be regarded as a swimming training plan to get you started, and as a way for you to learn which are the basic components of a effective swimming workout. You will learn a lot a new training techniques and exercises you will be able to apply in the future to make each training session effective and fun.
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The first few days of the plan are easier, and as you get more into it, the total volume of the training increases. However, the distance you swim remains always the same. As you progress in the program the training sessions become a bit harder but the distance stays always the same to keep the sessions limited in time.
The general structure of the daily swimming plan is always the same and it includes:
- Warm up
- Drills
- Main Set
- Exercises
- Cool Down
Let me give you an example of what a day at the pool is going to look like for you if you take this training plan.
|
Second Week – Day 2 |
|
|
Warm up |
400 m freestyle slow and easy, working on your water feel. |
|
Drills |
200 m Freestyle minimizing the number of arm strokes. 200 m Breaststroke minimizing the number of strokes |
|
Main Set |
4 X 50 m freestyle starting slow and gradually increasing the speed up to the maximum. Resting 30 seconds in between. |
|
Exercises |
200 m freestyle body rotation drill; 200 m freestyle one arm front drills, change arm every 25m as explained on the freestyle swimming drills post. |
|
Cool Down |
200 m slow swimming |
To download for free the Pdf file with all the 20 swimming workouts, please enter your Name and E-mail address in the form below. You will receive an e-mail with a link to directly download the file.
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Many thanks I will try some of your drills
I’m just getting back into swimming and am looking for ways to maximize my workouts. Your post fills the bill. Thanks:D
looking forward good
Great post, I bookmarked your blog post so I can visit again in the future, Thanks
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This content is worth its weight in gold, it was my pleasure to stumble upon it.
i always use Swimming as may daily exercise, it is much better than jogging and running’`”
Hi, good day. Wonderful post. You have gained a new subscriber. Pleasee continue this great work and I look forward to more of your great blog posts.
Your blog is so informative ¡ keep up the good work!!!!
I returned to masters swimming 1.5 year ago, I went down from 32 sec in 50m freestyle to 29 sec, but unfortunately unable to break, this, hope by following your book I could do that