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

 

What you'll receive: 

 

• 4 structured swim sessions a week on Training Peaks online coaching platform

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

• 2 core strength workouts per week for swim fitness

• A private Speedy Swim Coach cafe facebook group

• Speedy Swim Coach hotline

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

• Email support from qualified coaches

• Monitoring and motivation of your sessions

• 10% Discount on upcoming swim clinics

• Learn how to use swim equipment more effectively!

 

Buying one of our Online Swim Training Plans 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 below. We'll do the rest!

 

Weekly swim sessions include:

 

2 swim sessions focussing on drills and technique, 2 swim sessions on fitness and 2 on swim specific core strength.

 

Each one of these is progressive so that you improve in both technique, fitness and core strength over the 12 weeks.

 

You will work through each phase of front crawl, 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 400 metres long to measure changes in your fitness and will look at your stroke efficiency.

 

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 open water swimmers, triathletes and swimmers of all fitness levels, who are interested and looking to improve their swim technique, speed and fitness levels. There are 3 levels of training program to follow. In order for you to receive the most from each training plan, and to enhance your feel for the water, you'll need to be able to swim 4 times a week.

Level 2 swimmers, will be currently swimming 400 metres in less than 8 minutes, and will start with 4 sessions a week of between 1800 - 2500 metres per session.

 

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.

 

The technique sessions focus on catch intially, then progressing into streamlining and rotational aspects and sessions, with longer drills intervals to maintain your technique in a seemingly more robotic fashion.