(Swimming Training Plan)
(February 3, 2025 to February 10, 2025)
TIME DAY 1 Day 2 Day 3 Day 4 Day 5 Day6 Day 7 Day 8
AM
Warm –Up Warm –Up Warm –Up Warm –Up Warm –Up Warm –Up Warm –Up
Warm –Up Exercises
Exercises Exercises Exercises Exercises Exercises Exercises Exercises
7:00-7:30
REST/ACTIVE
TECHNIQUE SPEED AND TECHNIQUE
TECHNIQUE RECOVERY
AND POWER ENDURANCE SPRINT AND POWER AND
FOCUS(DRILLS) LONG SWIM
ENDURANCE TRAINING ENDURANCE
7:30-8:30 1.) 30-minute light OR OPEN
1.) 300m easy 1.) 300m easy swim
1.) Easy swim (mix swim or dryland WATER
1.) Easy swim swim (mix of 1.) easy swim (mix of strokes) 1.) Easy swim
of strokes) exercises (yoga or
(mix of strokes) strokes) (mix of strokes)
core workouts) 1.) Easy swim
MAIN SET
MAIN SET
MAIN SET 1.) 800m- 2.) 200m drill set
2.) 6 x 25m sprints
2.) 4 x 25m sprints 1.) 3 x 400m 1500m (focus on form
2.) 200m drill 1.) 4 x 100m catch- (freestyle, butterfly,
8:30- 9:30 (each with 15-30 NO TRAINING freestyle (focus on continuous for each stroke)
set (focus on up drill (freestyle), backstroke), 20
seconds rest) pacing, moderate swim
form for each 20-30 seconds seconds rest
effort), 30-60 (moderate
stroke) rest
seconds rest pace, steady
effort)
9:30-10:00 SNACK TIME
MAIN SET
MAIN SET MAIN SET MAIN SET
2.) 4 x 50m 1.) 10 x 25m maximal
butterfly drill (2- 2.) 5 x 100m IM (or sprints (focus on
1.) 5 x 200m 1.) 10 x 50m sprint OPEN WATER 1.) 5 x 200m
10:00-11:00 3-2 drill or 1-2-1 NO TRAINING individual strokes), explosive starts and
freestyle (freestyle, TRAINING freestyle
drill), 30 seconds 20-30 seconds rest finishing), 45 seconds
(moderate butterfly, (moderate pace),
rest rest
pace), 20s rest backstroke, or 20s rest
individual stroke),
30 seconds rest
PM LUNCHBREAK
3.) 4 x 100m
3.) 3x200m
2.) 4 x 25m backstroke, 30
2.) 4 x 50m drill backstroke for 2.) 4 x 50m drill
underwater seconds rest 2.) 3 x 100m freestyle
(such as catch- variety and OPEN WATER (such as catch-
1:00-2:00 dolphin kicks (focus on good NO TRAINING or choice stroke
up, single-arm endurance TRAINING up, single-arm
(focus on power technique) (moderate pace)
freestyle, etc.) freestyle, etc.)
from the core)
STRENGTH
TRAINING(DRYL
STRENGTH TRAINING NAD)
4.) 6x50m drills Deadlifts (3 sets Push-ups
3.) 4 x 50m kick (catch-up drill, 4.) 2x500m of 12) 200m easy (3 sets of
2:00-3:00 with a board, 30 single-arm drill, NO TRAINING freestyle, focus on swim, Cool 15)
3.) 3 x 100m IM seconds rest sculling) with 15- consistent packing Planks (3 sets of Down Planks (3
(Individual second 45 seconds) sets of 30
Push-ups (3 sets seconds)
Medley)
of 20) Dumbbell
Burpees (3 sets shoulder
of 10) press (3
sets of 12)
Squats (3
sets of 20)
3:00-3:30 SNACK TIME
200m easy
100m easy swim, 200m easy swim, 200m easy swim, 200m easy swim, Cool 200m easy swim,
3:30-4:30 swim, Cool NO TRAINING NO TRAINING
Cool Down Cool Down Cool Down Down Cool Down
Down
Prepared by:
___________________
Trainer