| P E R I I O D | W E E K | Key S = Swim or Pull E = Easy | Required | Required | Optional | Optional | ||
Emphasis: | Fitness | Technique | Fitness | Technique | ||||
Piece | Minutes | WORKOUT 1 | WORKOUT 2 | WORKOUT 3 | WORKOUT 4 | |||
| I | 1 | Warm-up | 20% | [50 EK, 50 MS] @ (:20 rest | 100 MS @ (:30 rest | [50 MK, 100 MS] @ (:20 rest | 2:30 ES @ (:30 rest | |
| Skill Refresher | 20% | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | |||
| Main Set | 50% | [25 FS, 25 ES, 25 FS] @ (:30 rest | [25 ED, 25 MS, 25 ED] @ (:30 rest | [50 MS, 50 FS] @ (:30 rest | [100 MS, 50 ED, 50 MS] @ (:30 rest | |||
| Cool-down | 10% | 25 ES @ (:10 rest | 50 ES @ (:10 rest | 75 ES @ (:10 rest | 25 ED @ (:10 rest | |||
| TOTAL MINUTES | 75% | |||||||
| 2 | Warm-up | 20% | 75 MS @ (:20 rest | [100 MS, 50 FK ] @ (:30 rest | [100 MK, 100 MS] @ (:20 rest | 1:30 MS @ (:30 rest | ||
| Skill Refresher | 15% | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | |||
| Main Set | 55% | [50 FS, 50 ES, 50 FS] @ (:30 rest | [25 ED, 50 MS, 25 ED] @ (:30 rest | [75 MS, 25 FS, 100 MS] @ (:30 rest | [25 MS, 25 ED, 50 MS, 50 ED] @ (:30 rest | |||
| Cool-down | 10% | 25 ES @ (:10 rest | 100 ES @ (:10 rest | 75 ES @ (:10 rest | 25 ED @ (:10 rest | |||
| TOTAL MINUTES | 80% | |||||||
| 3 | Warm-up | 20% | [100 MK, 100 MS] @ (:20 rest | 100 MS @ (:20 | 4:30 MS @ (:30 rest | [50 EK, 50 MS] @ (:20 rest | ||
| Skill Refresher | 10% | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | |||
| Main Set | 60% | 9:00 MS @ (1:00 rest | [25 ED, 25 MS, 25 ED, 50 FS] @ (:30 | [200 MS] [100 FS] [50 ES] [25 FS] @ (:45 rest | [50 ED, 100 MS] [50 ED, 50 MS] [50 ED, 25 FS] @ (:30 rest | |||
| Cool-down | 10% | 25 ES @ (:10 rest | 100 ES @ (:10 rest | 75 ES @ (:10 rest | 25 ED @ (:10 rest | |||
| TOTAL MINUTES | 85% | |||||||
| 4 | Warm-up | 20% | CONTINUOUS MS | 100 MS, 50 FK @ (:30 rest | CONTINUOUS MS | 2:00 MS @ (:30 rest | ||
| Skill Refresher | 30% | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | |||
| Main Set | 40% | [175 MS, 25 FS] @ (:30 rest | [50 ED, 200 MS, 50 ED] @ (:30 rest | [25 ES] [50 FS] [50 ES] [100 FS] @ (:30 rest | [50 MS, 50 ED, 100 MS, 50 ED] @ (:30 rest | |||
| Cool-down | 10% | CONTINUOUS ES | 150 ES @ (:10 rest | CONTINUOUS ES | 25 ED, 25 ES @ (:10 rest | |||
| TOTAL MINUTES | 70% | |||||||
| II | 1 | Warm-up | 20% | [50 EK, 50 MS] @ (:20 rest | 100 MS @ (:30 rest | [50 MK, 100 MS] @ (:20 rest | 2:30 ES @ (:30 rest | |
| Skill Refresher | 20% | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | |||
| Main Set | 50% | [25 FS, 25 ES, 50 FS] @ (:30 rest | [25 ED, 50 MS, 25 ED] @ (:30 rest | [75 MS, 75 FS] @ (:30 rest | [125 MS, 25 ED, 50 MS] @ (:30 rest | |||
| Cool-down | 10% | 25 ES @ (:10 rest | 50 ES @ (:10 rest | 75 ES @ (:10 rest | 25 ED, 25 ES @ (:10 rest | |||
| TOTAL MINUTES | 80% | |||||||
| 2 | Warm-up | 20% | 75 MS @ (:20 rest | 100 MS, 50 FK, 50 FS @ (:30 rest | CONTINUOUS MS | 2:00 MS @ (:30 rest | ||
| Skill Refresher | 15% | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | |||
| Main Set | 55% | [50 FS, 100 ES, 50 FS] @ (:30 rest | [50 ED, 50 MS, 50 ED] @ (:30 rest | [25 ES] [50 FS] [75 MS] [100 FS] @ (:30 rest | [50 MS, 50 ED, 50 MS, 50 ED] @ (:30 rest | |||
| Cool-down | 10% | CONTINUOUS ES | 150 ES @ (:10 rest | 50 ES @ (:10 rest | 25 ED, 25 ES @ (:10 rest | |||
| TOTAL MINUTES | 90% | |||||||
| 3 | Warm-up | 20% | [100 MK, 100 MS] @ (:20 rest | 100 MS @ (:20 | 3:30 MS @ (:30 rest | [75 EK, 75 MS] @ (:20 rest | ||
| Skill Refresher | 10% | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | |||
| Main Set | 60% | 11:00 MS @ (1:00 rest | [25 ED, 25 MS, 25 ED, 50 FS] @ (:30 | [25 MS] [50 MS] [100 MS] [200 MS] @ (:45 rest | [50 ED, 50 MS] [50 ED, 75 MS] [50 ED, 100 MS] @ (:30 rest | |||
| Cool-down | 10% | 25 ES @ (:10 rest | 100 ES @ (:10 rest | 75 ES @ (:10 rest | 25 ED @ (:10 rest | |||
| TOTAL MINUTES | 100% | |||||||
| 4 | Warm-up | 20% | CONTINUOUS MS | 100 MS, 50 FK @ (:30 rest | CONTINUOUS MS | 2:00 MS @ (:30 rest | ||
| Skill Refresher | 30% | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | 25 ED @ (:15 rest | |||
| Main Set | 40% | [175 MS, 25 FS] @ (:30 rest | [50 ED, 200 MS, 50 ED] @ (:30 rest | [25 ES] [50 FS] [50 ES] [100 FS] @ (:30 rest | [50 MS, 50 ED, 100 MS, 50 ED] @ (:30 rest | |||
| Cool-down | 10% | CONTINUOUS ES | 150 ES @ (:10 rest | CONTINUOUS ES | 25 ED, 25 ES @ (:10 rest | |||
| TOTAL MINUTES | 80% | |||||||
Remember - this is a very basic plan. It will improve your level of fitness, but you may be ready for more. If you think you are, take a look at the related resources listed above on workouts and planning. If you have any questions, post them on the About Swimming Forum and get answers from me - and other About Swimming readers. Good luck with your workouts.
