12 Week Swim Plan To Reduce Rests

I found this online and thought I’d share.  I’m following it to help shorten my rest breaks between laps. This is a twice weekly drill. This in addition what we did in the Y Tri Swim class – which adds another 2 days in the pool – so 4 days swimming out of 7, is my other goal. Feedback appreciated!

Again, each drill is to be done twice a week at least.

Week 1: 10 x 50 yards, rest 45 seconds to 1 minute after each 50.

Week 2: 10 x 50 yards, rest 30 – 45 seconds after each 50.

Week 3: 20 x 50 yards. 20 – 30 seconds between each 50.

Week 4: 8 x 75 yards, 30 second rest between each 75.

After the fourth week is done, start adding a warm up / cool down if able.

Week 5: 8 x 75 yards, 20 second rest after each 75.

Week 6: 8 x 75 yards, 10 second rest after each 75.

Week 7: 5 x 100 yards, 20 second rest after each 100.

Week 8: 5 x 100 yards, 10 second rest after each 100.

Week 9: Warm up, swim 500 yards continuously. Note time it took to complete.

Weeks 10 – 12: Try to improve upon the baseline you set in week 9.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s