Swimming Advanced - 2200m in 6 weeks

Programme information:
Level: Advanced; Men & Women
Where: In a swimming pool at home or in the gym.
Components: Cardio (swimming) & stretches
Weeks: 6
Sessions per week: 4 x Swimming
At completion: You will be able to swim 2200m at a steady pace.

WEEK 1

Monday
Full body stretch
Swim Total: 1900m
1 x 400m Freestyle at a relaxed pace. Rest
intervals: 60 sec
4 x 100m Freestyle at a faster pace. Rest
intervals: 60 sec
1 x 300m Freestyle at a relaxed pace (like the
warm-up pace). Rest intervals: 60 sec
8 x 50m Freestyle at a faster pace than the 100m
swims above. Rest intervals: 45 sec
1 x 200m Freestyle at a relaxed pace. Rest
intervals: 60 sec
4 x 25m Freestyle fast. Rest intervals: 30 sec
1 x 100m of another easy stroke to loosen

Wednesday
Lower body stretch
Swim Total: 1700m
1 x 800m Freestyle easy. Rest intervals: 60 sec
Kick 1 x 200m Freestyle with a board. Rest
intervals: 45 sec
Kick 4 x 25m Freestyle fast. Rest intervals: 45
sec
1 x 400m Freestyle easy. Rest intervals: 60 sec
4 x 25m Freestyle FAST. Rest intervals: 30 sec
1 x 100m Freestyle easy

Friday
Quick stretch
Swim Total: 1600m
1 x 400m Freestyle easy. Rest intervals: 60 sec
Pull 1 x 300m Freestyle easy. Try breathe every
3rd stroke. Rest intervals: 60 sec
Kick 1 x 200m Freestyle steady pace. Rest
intervals: 60 sec
1 x 100m of another stroke. Rest intervals: 60 sec
20 x 25m Freestyle at a consistent pace. Rest
intervals: 30 sec per 25m
1 x 100m easy to recover any stroke
 
Saturday
Full body stretch
Swim Total: 1400m
1 x 1200m Freestyle. During the distance, swim
the first 400m easy, speed up a little between
400m and 800m, then from 900m to 1200m swim
at a faster pace again, but keep it consistent.
Rest intervals: 2 min
4 x 25m fast of any stroke. Rest intervals: 30 sec
1 x 100m easy

WEEK 2

Monday
Full body stretch
Swim Total: 1700m
1 x 400m Freestyle easy. Rest intervals: 60 sec
Pull 2 x 200m Freestyle - try breathing every 3rd
stroke. Rest intervals: 60 sec
Kick 4 x 100m Freestyle at steady pace. Rest
intervals: 30 sec
8 x 50m Freestyle at faster pace, but even
throughout. Rest intervals: 30 sec
1 x 100m easy - this is recovery so do some other
strokes

Wednesday
Lower body stretch
Swim Total: 1500m
1 x 200m Freestyle easy. Rest intervals: 45 sec
1 x 400m Freestyle at a comfortable pace. Rest
intervals: 60 sec
1 x 300m Freestyle at a faster pace than the
400m. Rest intervals: 45 sec
1 x 200m Freestyle at a faster pace than the
300m. Rest intervals: 30 sec
1 x 100m Freestyle at a faster pace than the
200m. Rest intervals: 60 sec
Kick 8 x 25m choice strokes at steady pace. Rest
intervals: 15 sec
1 x 100m easy, choice strokes

Friday
Quick stretch
Swim Total: 1900m
1 x 600m Freestyle easy. Rest intervals: 60 sec
Pull 3 x 200m Freestyle easy. Try breathe every
3rd stroke. Rest intervals: 60 sec
8 x 50m Freestyle, first 25m easy, second faster.
Rest intervals: 45 sec
8 x 25m Freestyle as fast as possible. Rest
intervals: 60 sec
1 x 100m easy choice strokes

Saturday
Full body stretch
Swim Total: 1400m
The Test Set
1 x 400m Freestyle easy. Rest intervals: 60 sec
8 x 100m Freestyle - try keep even splits to
balance your time on each 100m. Rest intervals:
20 sec
Add up all your 100m times to give you an 800m
time. Remember this for the next test
1 x 200m easy mixed strokes for recovery

WEEK 3

Monday
Full body stretch
Swim Total: 1800m
1 x 500m Freestyle at warm-up pace. Rest
intervals: 60 sec
3 x 200m Freestyle at a faster, but comfortable
pace. Rest intervals: 45 sec
1 x 200m Freestyle at a steady pace. Rest
intervals: 60 sec
16 x 25m Freestyle at a fast pace, but not
sprinting. Rest intervals: 30 sec
1 x 100m easy other strokes

Wednesday
Lower body stretch
Swim Total: 1900m
1 x 400m Freestyle warm-up. Rest intervals: 60
sec
16 x 50m Freestyle (descending in each 4 x
50m). Rest intervals: 30 sec
Drill 8 x 25m Freestyle. Rest intervals: 30 sec
8 x 25m Freestyle. Rest intervals: 30 sec
8 x 50m Freestyle (descending). Rest intervals:
45 sec
1 x 100m easy

Friday
Quick stretch
Swim Total: 2300m
1 x 500m Freestyle warm-up. Rest intervals: 60
sec
Pull 1 x 400m Freestyle breathing every 3rd
stroke. Rest intervals: 45 sec
Kick 1 x 300m Freestyle steady pace. Rest
intervals: 30 sec
1 x 200m any other stroke easy. Rest intervals:
60 sec
8 x 100m Freestyle, hold comfortable pace on
no's 1-4 and speeding up on no's 5-8. Rest
intervals: 30 sec
1 x 100m easy for recovery

Saturday
Full body stretch
Swim Total: 1900m
The Test Set
1 x 200m Freestyle warm-up. Rest intervals: 60
sec
4 x 400m Freestyle. Rest intervals: 60 sec
1 x 200m easy recovery. Mix strokes here

WEEK 4

Monday
Full body stretch
Swim Total: 2000m
1 x 600m Freestyle. Rest intervals: 60 sec
Pull 1 x 300m Freestyle, breathe every 3rd
stroke. Rest intervals: 45 sec
Kick 2 x 100m Freestyle, 75m easy and 25m fast
on each. Rest intervals: 30 sec
1 x 400m Freestyle, first 200m easy and 2nd
200m faster (i.e. negative split). Rest intervals:
45 sec
4 x 100m Freestyle, 50m easy 50m faster
(i.e. again negative split): Rest intervals: 30 sec
1 x 100m easy other strokes

Wednesday
Lower body stretch
Swim Total: 2000m
1 x 800m Freestyle at a comfortable pace. Rest
intervals: 60 sec
1 x 400m Freestyle slightly faster. Rest intervals:
60 sec
1 x 200m Freestyle again faster than the 400m
pace. Rest intervals: 60 sec
1 x 100m Freestyle fast to see your time. Rest
intervals: 60 sec
Kick 8 x 25m Freestyle easy. Rest intervals: 30
sec
4 x 50m Freestyle descending. Rest intervals: 30
sec
1 x 100m easy other strokes

Friday
Quick stretch
Swim Total: 1600m
1 x 400m Freestyle. Rest intervals: 60 sec
Pull 1 x 400m Freestyle. Rest intervals: 45 sec
Kick 1 x 200m Freestyle. Rest intervals: 30 sec
Drill 8 x 25m Freestyle catch-up. Rest intervals:
30 sec
1 x 400m Freestyle negative split.

Saturday
Full body stretch
Swim Total: 2100m
1 x 400m Freestyle easy. Rest intervals: 90 sec
8 x 200m Freestyle. Rest intervals: 60 sec
1 x 100m other strokes to recover

WEEK 5

Monday
Full body stretch
Swim Total: 2200m
1 x 1000m Freestyle (speed up on the second
500m, i.e. negative split). Rest intervals: 60 sec
2 x 400m Freestyle - again negative split each
(i.e. 2nd 200m faster than 1st). Rest intervals:
45 sec
8 x 25m Freestyle at maximum speed. Rest
intervals: 45 sec
1 x 200m slowly with mixed strokes

Wednesday
Lower body stretch
Swim Total: 2300m
1 x 400m Freestyle easy. Rest intervals: 60 sec
2 x 200m Freestyle negative split. Rest intervals:
45 sec
Pull 4 x 100m Freestyle, breathing every third
stroke. Rest intervals: 30 sec
Drill 8 x 25m Freestyle. Rest intervals: 30 sec
8 x 100m Freestyle, first 50m easy then 50m
faster. Rest intervals: 45 sec
1 x 100m other strokes easy. Rest intervals: 30
sec

Friday
Quick stretch
Swim Total: 2200m
Test Yourself!
1 x 400m easy for a warm-up
16 x 100m Freestyle, try keep your time
consistent. Rest intervals: 20 sec
Your total time here should be your aim at the
mile marathon
1 x 200m easy to recover

Saturday
Full body stretch
Swim Total: 2200m
- 1 x 400m Freestyle easy, with 90 sec rest intervals
- 8 x 200m Freestyle. Rest intervals: 60 sec
- 2 x 200m other strokes to recover

WEEK 6

Monday
Full body stretch
Swim Total: 2100m
1 x 400m Freestyle. Rest intervals: 60 sec
Pull 1 x 300m Freestyle, breathe every 3rd
stroke. Rest intervals: 45 sec
Kick 1 x 200m Freestyle, keep legs as loose as
possible. Rest intervals: 30 sec
1 x 100m other strokes. Rest intervals: 60 sec
Drill 8 x 25m catch-up Freestyle (concentrate on
full strokes). Rest intervals: 30 sec
8 x 100m Freestyle descending. Start off easy
and go a little faster on each 100m swim, ending
with the last 100m at a good strong pace, but not
at maximum effort. Rest intervals: 45 sec
1 x 100m recovery any strokes

Wednesday
Lower body stretch
Swim Total: 1600m
- 1 x 600m Freestyle easy with 60 sec rest intervals;
- 6 x 100m Freestyle - the first 25m freestyle
catch-up and then 75m full stroke with 30 sec rest intervals;
- 1 x 200m Freestyle easy concentrating on
distance per stroke. Rest intervals:
50 sec
- 1 x 150m Freestyle, slightly faster than the 200m.
Rest intervals: 40 sec
- 1 x 100m Freestyle, slightly faster than the 150m.
Rest intervals: 30 sec
- 1 x 50m Freestyle at a faster pace than you plan
to swim at the race. Rest intervals: 60 sec
- 1 x 100m easy other strokes

Friday
Quick stretch
Swim Total: 1500m
1 x 800m Freestyle really easy. Rest intervals: 90
sec
Drill 8 x 25m Freestyle catch-up. Rest intervals:
30 sec
4 x 25m Freestyle. Sprint at maximum speed with
as little breathing as possible. Rest intervals: 45
sec
1 x 400m Freestyle really easy