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3-Week Swimmer Training Program

The document outlines a 3-week training program for swimmers, featuring 5 swim sessions and 2 fitness sessions each week, with various training zones included. It provides a schedule for workouts, detailing warm-ups, drills, and cooldowns, along with a Critical Swim Speed (CSS) calculator for determining target speeds. The program emphasizes gradual intensity increase and suggests updating CSS every 4-6 weeks to optimize training efficiency.

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Abdalla Solieman
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11 views4 pages

3-Week Swimmer Training Program

The document outlines a 3-week training program for swimmers, featuring 5 swim sessions and 2 fitness sessions each week, with various training zones included. It provides a schedule for workouts, detailing warm-ups, drills, and cooldowns, along with a Critical Swim Speed (CSS) calculator for determining target speeds. The program emphasizes gradual intensity increase and suggests updating CSS every 4-6 weeks to optimize training efficiency.

Uploaded by

Abdalla Solieman
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Swimmer Weekly Program (5 Swim + 2 Fitness)

This PDF contains a 3-week general preparation program for a swimmer. It includes 5
swim sessions and 2 fitness sessions per week, with all training zones (EN1, EN1+, EN2,
EN3, SP1, SP2, SP3, Ultra-Short, Hypoxia, Long Aerobic) distributed across the swim
sessions.

There is a section to enter your 200m and 400m swim times to calculate CSS (Critical
Swim Speed), and the program provides target speeds for each training zone.

Follow the weekly schedule to gradually increase intensity over 3 weeks.

Weekly Swim & Fitness Schedule

Day

Session

Training Zones

Example Content

Approx.

Volume

Sunday

U1 – Aerobic

Base

Long Aerobic + EN1 +

Hypoxia

- 400m warm-up

- 6×50 drills

- 4×200 Long Aerobic

- 4×25 Hypoxia

- 200 cooldown

2000m
Monday

U2 – Aerobic

Power

EN1+ + EN2

- 300m warm-up

- 6×50 build

- 6×150 EN1+

- 4×100 EN2

- 200 easy

2000m

Tuesday

Fitness A

Strength & Core

- Squat 3×12

- Lunges 3×12

- Push-ups 3×12

- Lat pull 3×12

- Plank 3×45s

Wednesda

U3 – Aerobic

Threshold

EN3 + Hypoxia
- 300m warm-up

- 6×50 drills

- 6×100 EN3

- 4×25 Hypoxia

- 200 cooldown

2000m

Thursday

U4 – Speed &

Power

SP1 + SP2 +

Ultra-Short

- 300m warm-up

- 8×25 SP1 sprint

- 6×50 SP2 moderate

- 8×15 Ultra-Short sprint

- 200 easy

2000m

Friday

Fitness B

Strength + Core

- Deadlift 3×10

- Rows 3×12

- Shoulder press 3×12

- Glute bridge 3×15


- Side plank 3×30s

Saturday

U5 – Speed

Endurance

SP3 + EN1

- 300m warm-up

- 8×50 SP3 fast

- 6×100 EN1 recovery

- 4×25 kick

- 200 easy

2000m

Critical Swim Speed (CSS) Calculator


1. Enter your 200m and 400m swim times in seconds.
2. Calculate CSS using the formula:
CSS (m/s) = (400 - 200) / (T400 - T200)
3. Target speeds for each training zone based on CSS:
- EN1: 60–70% CSS
- EN1+: 70–75% CSS
- EN2: 75–80% CSS
- EN3: 80–90% CSS
- SP1: 90–95% CSS
- SP2: 95–100% CSS
- SP3 / Ultra-Short: maximum speed

Update CSS every 4–6 weeks to adjust training speeds.

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