Online Speedy Swimming Training Courses

 

These Swim Training Plans are designed to transform your front crawl swimming in just 12 weeks!

 

Nick de Meyer, Level 2 British Triathlon Coach has designed these Online Training Plans to help more triathletes and swimmers reach their fitness and technique swimming goals. The plans are drawn from 20 years of experience as a triathlete and coach, with sessions and knowledge drawn from coaching numerous triathletes and swimmers from all levels.  

 

Do You Want to Add More Speed to Your Front Crawl for Triathlon or Open Water Swimming?

 

Transform your swimming in just 12 weeks with our Speedy Swimming Online 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

 

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

Level 1 swimmers will be currently swimming 400 metres in more than 8 minutes - you will start with 4 sessions a week of between 1200-1600 metres per session.

 

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.

 

Every 4 weeks there is a 400 metre fitness test coupled with Swim Golf and SWOLF testing sessions. The strength workouts progress from stability to strength to power. This will be using your own bodyweight to start with, then moving into kettlebells and muscular strength to finish.

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

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.

 Level 3 Swim Plan - 400m time trial in 5-6 mins

Level 3 swimmers, will be currently swimming 400 metres in less than 5-6 minutes, and will start with 4 sessions a week of between 2500 - 3000 metres per session.

 

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.

 

This advanced program is for triathletes and super speedy swimmers whom want to improve their triathlon swim times.  You're swimming 400m in 5-6 minutes and want to go even faster!! 

Also Included in Level 1 & 2 Training Plans

 

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

  • 2 swim videos per week

  • 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

  • Speedy Swimming book

 

Buying one of our Online Swim 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!

Contact Us

Speedy Swimmming lessons and coaching

Nick 07958635142

speedyswimming@gmail.com