Sample Template for an 8 Week Swimming Fitness Plan

Sports

Here's a sample template, all you have to do is fill in the minutes:

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%		[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. Good luck with your workouts.

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