training plan Endurance: Swim Faster For Longer

This plan is for the swimmers that can swim for ages, but just not that fast. If you want to improve your overall speed over longer distances, this is the plan for you. The workouts are focused on endurance, but also on technique since technique is a big part of your swimming speed. This plan is scalable to all level swimmers, from novice to advanced swimmers. We however do recommend that you are capable of swimming 500 non-stop for novice swimmers (with fins if needed) and any other level swimmer is capable of swimming 1500 non-stop (with fins if needed). If that isn’t the case, follow one of our other courses or collections, to build that foundation first.

The plan is broken down into 12 weeks, in which you'll be working on endurance and higher pace sessions. Each week contains three swim practises, in which there will be a technical focus and an eventful main set. At the beginning and at the end of the program there is a 1500 timetrail in which you can measure the progress you have made over the 12 weeks. For a pro level swimmer, an average workout will be 3700 meters. This will be scaled down appropriately for advanced (3200meters), intermediate (2800 meters) and novice level swimmers (2200 meters).

Each week we focus on a different endurance component with a swimming technique skill.

Week 1-2: Endurance + Tempo Interval  /  Body Position & Kick

Week 3-4: Endurance + Tempo Interval / Body Rotation 

Week 5-6: Tempo Interval / Push 

Week 7-8: Threshold / Recovery

Week 9-10: Threshold / Catch

Week 11-12: Taper / Pull-through