Description

This program is split into 20 weeks with a mix of slow and comfortable swims, short and intense ones and gym sessions to work on your endurance and speed / power. The hardest and most intense part of the program is between weeks 13 and 18. The weeks 19 and 20 are “cool-downs” to not fall into an exhaustion phase before the race or your next big adventure. The gym sessions are not mandatory but great if you want to improve your speed and power. The program is designed as follows:

Weeks 1 – 2 (Base cycle)

4 sessions per week with a focus on familiarising yourself with the technique and the pace. Beginning of the “Base” cycle.

Weeks 3 – 6 (Base Cycle)

5 sessions per week with a focus on increasing swimming time and improving muscle strength and endurance (3 swimming sessions and 2 weight lifting sessions).

Weeks 7 – 12 (Build Cycle) 

5 sessions per week with a focus on increasing the distance, the pace and improving muscle strength and endurance (3 swimming sessions and 2 weight lifting sessions). Beginning of the “Build” cycle. Preparing you for the next, and hardest part of the program.

Weeks 13 – 18 (Peak Cycle)

6 sessions per week with a focus on improving endurance and speed with a mix of long distance swims, and short and intense ones. Focus on improving speed and power at the gym (3 swimming sessions and 3 weight lifting sessions). Beginning of the “Peak” cycle.

Weeks 19 – 20 (Cool-Down)

3 swimming sessions per week with a focus on resting the body and keep practising previous swimming methods.