| 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% | 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 | ||||||
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.
