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Cycle

General

Warm up

Cool down

Pull

Kick
Underwater

A1, A2, A3, A4

or easy, moderate, fast, all out

Drill

Increase speed

Increase distance

Negative split

Alternate – odd even

Brokens

Decrease rest time

Maintain pace – best average

Interval training

Pyramid

Descend

Ascend

Stroke Choice

Favorite stroke

Fastest stroke

Slowest stroke

Race test

Rounds 3x, 2x

Turns

Dives

Breakouts

Butterfly

Backstroke

Breaststroke

Freestyle

IM

Drills / Exercises

Dropping strokes

 

Sprinters

 

  • Strength, Technique 
  • Strength, aerobic, speed
  • Strength, Aerobic, Race, stabilization  
  • Explosiveness, Power, race technique, build speed 

 

Weekly average 

20km – 40km – 45 km – 30km

 

Cycle time 1 year

4 months –  4 months – 2.5 months – 1.5 months 

 

  • Dryland, technique, race experience
  • Cross-training, circuit, biking (lower body), aerobic capacity, maintain speed, 40km week
  • Strength, aerobic capacity, race specific work, technical stabilisation averaging 45km per week
  • Build explosiveness, sprint specific, learn 50m technique, build speed, 30km average.

Mid distance

 

  • Technique, Strength
  • Aerobic, Strength, Speed, technique
  • Aerobic, Strength
  • Race technique, build speed, Power

*amateurs more technique

Weekly average 

30km – 45km – 55km – 40km

 

Cycle time 1 year

4 months –  4.5 months – 2 months – 1.5 months 

 

 

Distance

 

  • Technique, strength
  • Aerobic, strength, speed, technique
  • Aerobic, pace
  • Race technique, pace, speed

 

Weekly average 

35km – 50km – 60km – 45km

 

Cycle time 1 year

4 months –  5 months – 2 months – 1 months 

 

 

 

Warm Up

Sprint

Distance 

 

Mid distance

Distance

 

Main Set

Sprint

Workout Distance

1000

1500

2000

3000

4000

*Depending on level and where at the season*

Main distances for sets

25

50

100

200

 

Rarely

above 200

 

Main Focus

Underwater

Race test

Dives

Turns

Breakouts

 

Taper

3 weeks prior

Brokens

Race test

Dives

Turns

 

Dryland

Important

Water Agility

Horizontal Jump

Dry Skills

*depends on age*

 

Not very Important

 

Dry Skills – Endurance

 

Mid distance

Workout Distance

1500

2000

3000

4000

4500

*Depending on level and where at the season*

Main distances for sets

50

100

200

400

 

Rarely

Less than 50

above 500

 

Main Focus

More sets instead of long distances

Maintain pace – best average

Increase distance

Interval training

Pyramid

Hypoxic Capacity

 

Taper

2 weeks prior

Brokens

Race test

Maintain pace – best average

Dives

Turns

 

Dryland

Important

Water Agility

Horizontal Jump

Dry Skills

*depends on age*

 

More less

 

Power

*depends on age*

 

Not Important

Distance

Workout Distance

2000

3000

4000

4500

5000

5500

*Depending on level and where at the season*

Main distances for sets

100

200

400

500

800

1000

 

Rarely

Less than 100

1500 or more

 

Main Focus

Freestyle

More sets instead of long distances

Maintain pace – best average

Increase distance

Interval training

Pyramid

Hypoxic Capacity

 

Taper

1.5 weeks prior

Brokens

Maintain pace – best average

Turns

 

Dryland

Ankle Flexibility / Mobility

Coordination

Balance / Stability

Endurance

Flexibility / Mobility

 

Not very Important

 

Power

Strength

 

 

Not Important

Horizontal Jump

Water Agility

Warm up

Start with an easy swim, increasing a bit your heart rate. 

Cool down

Easy swim, decrease your heart rate and lactic acid.

Pull

No kick, isolate the arms.

Kick

No arms, isolate the kick.

Underwater

Kick underwater

Speed

A1, A2, A3, A4 or easy, moderate, fast, all out

Drill

Exercise to correct or improve certain area of your swim tecnique. 

Dropping Strokes

Count your strokes on the first distance, then drop at least one stroke every time you swim.

Example:

4 x 50s – Freestyle Dropping strokes

1st x 50 = 25 strokes

2nd x 50 = 24 strokes

3rd x 50 = 22 strokes

4rd x 50 = 20 strokes

Descending

Get faster on each distance.

Example:

4 x 50s – Descending

1st x 50 = 40sec

2nd x 50 = 38sec

3rd x 50 = 36sec

4rd x 50 = 35sec

A1

The speed used for warm-up and recovery swims.

An effort between 30% – 55%

A2

Base training. The training intensity used to adapt aerobically without incurring excessive fatigue.

An effort between 55% – 70%

A3

Speed training. The training intensity used for speed incurring some fatigue.

An effort between 70% – 85%

Pulse of 180-190 bpm

A4

This is the fastest swimming that is performed in training. 

An effort between 88% – 98%

Decrease speed

Decrease speed gradually.

Example: 50 freestyle decrease, you will be decreasing your speed in the 50 free so you will start fast then slow until an easy pace on the last meters/yards.”

Increase speed

Increase speed gradually.
Example:
50 freestyle build, will be increasing your speed in the 50 free so you will start slow then faster until a sprint on the last meters/yards.