8 Weeks to Increased Fitness in the Pool - Blank Plan

Swimming

Sample Blank Template

Period II, Week #3 is your longest week and has 100% of your workout time. Base all other workouts on that week's workouts = 100%.

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%
		Skill Refresher	20%
		Main Set	50%
		Cool-down	10%
		TOTAL MINUTES	75%
	2	Warm-up	20%
		Skill Refresher	15%
		Main Set	55%
		Cool-down	10%
		TOTAL MINUTES	80%
	3	Warm-up	20%
		Skill Refresher	10%
		Main Set	60%
		Cool-down	10%
		TOTAL MINUTES	85%
	4	Warm-up	20%
		Skill Refresher	30%
		Main Set	40%
		Cool-down	10%
		TOTAL MINUTES	70%

II	1	Warm-up	20%
		Skill Refresher	20%
		Main Set	50%
		Cool-down	10%
		TOTAL MINUTES	80%
	2	Warm-up	20%
		Skill Refresher	15%
		Main Set	55%
		Cool-down	10%
		TOTAL MINUTES	90%
	3	Warm-up	20%
		Skill Refresher	10%
		Main Set	60%
		Cool-down	10%
		TOTAL MINUTES	100%
	4	Warm-up	20%
		Skill Refresher	30%
		Main Set	40%
		Cool-down	10%
		TOTAL MINUTES	80%

Guide since 1999

Mat Luebbers
Swimming Guide

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