12 WEEK SWIM TRAINING PLANS

Transform your swimming in just 12 weeks with our Speedy Swimming Training Plans.

 

Add more speed, power and stamina to your front crawl! Improve your technique, Pacing, reduce your stroke count by up to 10%, and your stroke efficiency (SWOLF score)

 

Learn how to control your pacing, reduce drag, become more streamlined, build your fitness, and become a Speedier Swimmer!

 

We have 3 levels of swim plan based on your current fitness level over a 400m time trial at 85% effort.

 

  • Level 1 Swimmers are presently able to swim 400m between 8 - 12 minutes

  • Level 2 Swimmers are presently able to swim 400m between 6 - 8 minutes

  • Level 3 Swimmers are presently able to swim 400m between 5-6 minutes

Level 1 Swim Plan: 400m Time Trial in 8 to 12 Minutes

This swim plan focuses on the catch and balance aspects of the front crawl stroke for the first 4 weeks. It then progresses into pacing awareness and pace control, whilst maintaining good technique and stroke mechanics.

 

The last 4 weeks move into an anaerobic fitness component, helping you to sustain and hold higher levels of pace and heart rate. This will enable you to work harder and sustain pace above your race effort, whilst increasing your vo2 max and lactate threshold heart rate.

Level 2 Swim Plan: 400m Time Trial in 6 to 8 Minutes

This swim plan operates at a higher intensity level and is a progression from the level 1 plan. It focuses much more on improving your lung capacity, which will enable you to swim faster and tolerate higher levels of lactic acid.

 

It also does this by incorporating much more speedwork into the sessions than the level 1 plan. Fitness testing is as above every 4 weeks, looking at your consistent 100 metre pacing, and holding that for longer distances than the level 1 plan.

Level 3 Swim Plan - 400m
Time Trial in 5-6 mins

This swim plan operates at a higher intensity level and is a progression from the level 2 plan. It focuses on improving your speed and power combined with core driven rotation technique sets, and the pull and push phases of the front crawl stroke.

 

This plan features regular fitness and swim efficiency (swolf) testing every 4 weeks, looking at improving your consistent 100 metre race pacing, and holding that for longer distances than the level 2 plan.

Also Included in All Training Plans

 

  • Sessions by email or via the Training Peaks app to your phone

  • Coaching hotline

  • 3 x 4 week blocks of training per 12 week course

  • Email support from your qualified coach

  • Monitoring and motivation of your sessions

  • 10% Discount on upcoming swim clinics

 

Buying one of our Online Swim Courses couldn't be easier...

Complete a 400 metre swim time trial, let us know your time, then all you you have to do is sign up for your Swim training plan on the Eventbrite link above. We'll do the rest!

Contact Us

Speedy Swimmming lessons and coaching

Nick 07958635142

speedyswimming@gmail.com