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8 Weeks to Increased Fitness - Sample Plan
A plan to get you in better swimming shape

8 Week Blank Template

8 Weeks to Improved Swimming Fitness

P
E
R
I
I
O
D 		 W
E
E
K		 Key

S = Swim or Pull
K =Kick
D = Drill 

E = Easy
M = Moderate
F = Fast

 Required Required Optional Optional

Emphasis:

 Fitness Technique Fitness Technique

Piece

    Minutes   WORKOUT 1   WORKOUT 2   WORKOUT 3   WORKOUT 4 
  I     1   Warm-up 20% 9 [50 EK, 50 MS]
@ (:20 rest		 100 MS 
@ (:30 rest		 [50 MK, 100 MS]
@ (:20 rest		 2:30 ES
@ (:30 rest
Skill Refresher 20% 9 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest		 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest
Main Set 50% 22 [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% 5 25 ES 
@ (:10 rest		 50 ES
@ (:10 rest		 75 ES 
@ (:10 rest		 25 ED 
@ (:10 rest
   TOTAL MINUTES  75% 45        
2 Warm-up 20% 10 75 MS
@ (:20 rest		 [100 MS, 50 FK ]
@ (:30 rest		 [100 MK, 100 MS]
@ (:20 rest		 1:30 MS
@ (:30 rest
Skill Refresher 15% 7 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest		 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest
Main Set 55% 26 [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% 5 25 ES 
@ (:10 rest		 100 ES
@ (:10 rest		 75 ES 
@ (:10 rest		 25 ED 
@ (:10 rest
   TOTAL MINUTES  80% 48        
3 Warm-up 20% 10 [100 MK, 100 MS]
@ (:20 rest		 100 MS
@ (:20		 4:30 MS
@ (:30 rest		 [50 EK, 50 MS]
@ (:20 rest
Skill Refresher 10% 5 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest		 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest
Main Set 60% 31 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% 5 25 ES 
@ (:10 rest		 100 ES
@ (:10 rest		 75 ES 
@ (:10 rest		 25 ED 
@ (:10 rest
   TOTAL MINUTES  85% 51        
4 Warm-up 20% 10 CONTINUOUS MS 100 MS, 50 FK 
@ (:30 rest		 CONTINUOUS MS 2:00 MS
@ (:30 rest
Skill Refresher 30% 12 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest		 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest
Main Set 40% 15 [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% 5 CONTINUOUS ES 150 ES
@ (:10 rest		 CONTINUOUS ES 25 ED, 25 ES 
@ (:10 rest
   TOTAL MINUTES  70% 42        
 
  II     1   Warm-up 20% 10 [50 EK, 50 MS]
@ (:20 rest		 100 MS 
@ (:30 rest		 [50 MK, 100 MS]
@ (:20 rest		 2:30 ES
@ (:30 rest
Skill Refresher 20% 7 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest		 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest
Main Set 50% 26 [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% 5 25 ES 
@ (:10 rest		 50 ES
@ (:10 rest		 75 ES 
@ (:10 rest		 25 ED, 25 ES 
@ (:10 rest
   TOTAL MINUTES  80% 48        
2 Warm-up 20% 11 75 MS
@ (:20 rest		 100 MS, 50 FK, 50 FS 
@ (:30 rest		 CONTINUOUS MS 2:00 MS
@ (:30 rest
Skill Refresher 15% 8 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest		 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest
Main Set 55% 30 [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% 5 CONTINUOUS ES 150 ES
@ (:10 rest		 50 ES 
@ (:10 rest		 25 ED, 25 ES 
@ (:10 rest
   TOTAL MINUTES  90% 54        
3 Warm-up 20% 12 [100 MK, 100 MS]
@ (:20 rest		 100 MS
@ (:20		 3:30 MS
@ (:30 rest		 [75 EK, 75 MS]
@ (:20 rest
Skill Refresher 10% 6 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest		 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest
Main Set 60% 36 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% 6 25 ES 
@ (:10 rest		 100 ES
@ (:10 rest		 75 ES 
@ (:10 rest		 25 ED 
@ (:10 rest
   TOTAL MINUTES  100% 60        
4 Warm-up 20% 10 CONTINUOUS MS 100 MS, 50 FK 
@ (:30 rest		 CONTINUOUS MS 2:00 MS
@ (:30 rest
Skill Refresher 30% 7 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest		 25 ED 
@ (:15 rest		 25 ED
@ (:15 rest
Main Set 40% 26 [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% 5 CONTINUOUS ES 150 ES
@ (:10 rest		 CONTINUOUS ES 25 ED, 25 ES 
@ (:10 rest
   TOTAL MINUTES  80% 48        

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