A sample week
Swimming training plan
Better swimming is mostly more calm swimming. This week has a technique day, one longer aerobic swim, and a short set of efforts, with rest between the pool days.
- Monday40 min
Drills
Catch, kick and a few lengths of full stroke. Stop the drill when it falls apart.
- Tuesday—
Out of the pool
Shoulders get the day off.
- Wednesday55 min
Aerobic
A long continuous swim broken only by short rests. Smooth before fast.
- Thursday—
Rest
Nothing in the water.
- Friday45 min
Short efforts
After drills, eight lengths a little quicker, with easy swimming between.
- Saturday—
Rest
The week's swimming is done if your shoulders say so.
- Sunday30 min
Easy swim
Short and unhurried. Finish fresher than you started.
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