This 12 week swim training plan is designed to transform your front crawl swimming with 2 sessions a week of core strength, progressing into upper body and arms and core strength over the course of the plan
You will also have a personal copy of our new Speedy Swimming book, upon which this training plan is largely based upon. You will work through each phase of the book, including catch, pull, recovery, streamlining, and have test sessions every 6 weeks, including at the start to bench mark your fitness. The test sessions will be short to measure changes in fitness and will look at stroke efficiency too.
There are 2 drills and technique swim sessions per week, 2 core strength and 2 swim fitness sessions, each of which are progressive each week, so that you improve in both technique and fitness over the 12 weeks.
You'll have your own training peaks account for the duration which you can then downgrade to a basic account after the plan has ended. You can upload data from a garmin 910xt or similar to track your swim metrics on Training Peaks
This program is for triathletes that wish to improve their triathlon swim times. There are 2 levels of program to follow but both require you to get to the pool 4 times a week - can you do it? Level 1 swimmers will be currently swimming 400m in more than 8 mins - you will start with 4 sessions of 1200-1600m. Level 2 swimmers, swimming 400m in lessthan 8 mins, will start with 4 sessions of 1800 - 2500m.