This is a 13-week plan for a swimmer or triathlete who goes to masters or other organized workouts but needs some other workouts to mix in with them. This plan is endurance-based, I assume that you are getting the skill work and specificity at the in-person classes and these workouts are extra endurance work to complement your classes.
It includes three endurance freestyle workouts per week and one non-free workout per week. Each freestyle workout includes kicking, sculling, a skill set based on your stroke count and speed, and a main set adjusted to your own speed. a spreadsheet is provided that automatically adjusts the repeat numbers and repeat distances.
The non free workouts are 3 Backstroke workouts, 3 combined Back and Breast workouts, 3 Back Breast and Fly workouts, and 4 weeks of IM workouts.
It also includes critical pace testing in week 1, 6 and 13.
A cornerstone of the plan is repetition of workouts. There are several key sets that are repeated multiple times throughout the 13 weeks. The repetition will allow us to track progress as we go through the season. That constant feedback will serve as an important marker on how we are developing.