swimfast by speedo swim squads 12 week sprint novice...

H E Y T H E R E !

Welcome to the twelve-week ITU Sprint Distance Swim Training Program for Novice Triathletes proudly written for you by SwimFast by Speedo Swim Squads.

This twelve-week program has been designed to help you prepare for your upcoming Sprint Distance race.

The progression and thought behind this program has been compiled from years of experience as a competitive swimmer and as a coach working with swimmers and triathletes of all ages. It includes very structured skills, drills, sets and explanations designed to help you improve your technique, build your fitness and grow your confidence in your swimming ability

While I do not suggest that a simple plan like this can replace the value of working one on one with a knowledgeable swimming coach, the twelve-week program is guaranteed to help you improve your swimming ability by leading you through a logical and easy to follow progression of drills and swim distances.

Once you have finished working your way through this program you will: 1. Better understand the fundamentals of swimming and moving through the water 2. Know how to work with the water, not against it 3. Develop the strength and power to the point where you can relax letting your body do the work. Never fight the water again!

Before we dive in, there are a couple things you need to know about the program you have chosen.

This program assumes you know how to swim basic freestyle (front crawl) and can swim 100m without stopping.

If you don't feel like you meet the standards to follow this program, that is ok - take a look at the Super Sprint Swim Training Program which will better suit where you are starting from. Otherwise, if you are ready, let’s Dive In!

Rory Buck

SwimFast By Speedo Swim Squads

My name is Rory. I’m a swimming for triathlon coach and I help triathletes conquer the swim.

I’m a retired, internationally ranked, swimmer and as a coach I’ve spent over 15 years identifying the most effective ways of moving through the water. I’ve helped triathletes finish their first race and I have coached Ironmen who have completed at World Champs. Let’s dive into your plan!

T H E P L A N D E TA I L S

Plan Design:

This plan gives you two swims to do over 12 weeks, a total of 24 workouts. Each workout builds on the on before and gets progressively more challenging as the weeks goes on.

Workout Structure:

! Warm Up

Your warm ups are designed to get you wet, loose and comfortable in the water. They should warm up your muscles and elevate your heart rate a little bit before you get into the meat of the workout.

In our program the warm ups consist of easy swimming, some fast sprinting and some breathing work.

! Skill & Drills

Swimming can be complicated. There are a lot of moving parts… Your breathing is limited. There are so many things to think about when you envision that “perfect stroke”. It can be really overwhelming to try to get everything right all the time.

This is why we do drills.

Each session you will be given a drill that will help you with your stroke. Slow everything down and do the drill right. The videos and instructions on how to do each drill can be found at the end of this document.

! Main Set

Think of the Skills and Drills set as the architectural piece of your workout. It’s the piece where we craft and design your stroke to be efficient and fast.

The main set is the building and testing piece.

The main sets of each workout will focus on building your swimming fitness and teaching you to maintain good form when fatigued.

There are a few different speeds and intensities you will need to understand to really execute the main sets correctly, here they are:

Descend Swims

Descend sets asks you to swim increasingly faster with each completed repeat. Start each set easy and get faster as the set goes on.

Strong & Steady Swims

These are key workouts to help you swim strong on race day. During these swims, you should be breathing heavily but you should stay in

control of your breathing. Let’s call it “comfortably uncomfortable”

" . It may feel comfortable to start but as the it progresses, you will

start to feel more and more uncomfortable.

FAST Swims

Fast swimming is FAST swimming. You should find it difficult to maintain the intensity through these swims. Your goal is to feel out of breath! While this isn’t the pace you are going to swim at on race morning, you want to experience being out of breath because it’s likely to happen at the start of the race.

Controlled Cruise Swims

These swims should feel similar to your jogging pace. You should feel comfortable and steady. You should be able to find a groove and keep a low heart rate. It shouldn’t be particularly challenging - it's a pace you could swim at all day.

! Cool Down

We’ll finish each session with a warm down.

You should emphasize great technique during your warm down. The stroke you use here is what your body will remember doing last when you leave the pool. The better your stroke ends today, the better it will start next session!

! Open Water Workouts

Open water swimming can be nerve racking if you don't know what to expect so you should give yourself the chance to experience similar conditions to those you will be racing in, this means swimming in open water before race day. There are two open water workouts in this program, do not swim these alone - always have a buddy and swim on a beach where there are lifeguards on duty.

P L A N D R I L L S

These are the drills you will find spread throughout your plan. Click on each one to play the video and read the instructions on how to execute the drill correctly.

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⏯ Balance Drill

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⏯ Side Kick Drill

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⏯ Side Kick 12-12

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⏯ Fists Freestyle

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⏯ Alligator Eyes ⏯ Sighting Freestyle

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http://icanswimfast.com/drill-library-side-kick-switch-12-12/

http://icanswimfast.com/drill-library-fists-freestyle/

https://icanswimfast.com/drill-library-side-kick-drill/

https://icanswimfast.com/drill-library-alligator-eyes/


http://icanswimfast.com/drill-library-sighting-freestyle

http://icanswimfast.com/swimfast-balance-drill/


















WEEK ONE

Workout: 1

Warm Up ! Get comfortable in the water on the easy swim to start off today

1 x 100 Easy Freestyle

Skills & Drills ! This drill set is intended to help you work on balance and alignment. You should be entirely focused on being:

• In a straight line – head to toe • Floating as high as you can in the water

! The focus here is on perfect technique – not how fast you can finish.

" Fins are recommended for these Drills

⏱ Rest as needed between each repeat

4 x 25 Balance Drill 1 x 50 Freestyle Main Set ! This “Descend” set asks you to swim increasingly faster with each completed repeat I want to you to make each 50 faster than the one before.

• Goal: Build through 3 different speeds & intensities • Set Intensity: 5-8

⏱ Rest 20 Seconds between all repeats

3 x 50 Descend 1-3

⏱ Rest 60-90 Seconds 3 x 50 Descend 1-3

Descend 1-3 means: • Number 1 will be easy • Number 2 will be medium • Number 3 will be strong

Cool Down

2 x 25 Easy

12 Week Sprint Novice Plan | www.ICanSwimFast.com

WEEK ONE

Workout: 2


1 x 100 Easy Freestyle




" Fins are Optional for these Drills


2 x 50 as Balance Drill / 25 Freestyle

Main Set ! This is a key workout to help you swim strong on race day. During this workout, you should be breathing heavily but you should stay in control of your breathing. Let’s call it

“comfortably uncomfortable” $ . It may feel comfortable to start but as the set progresses, you will start to feel more and more uncomfortable.

• Goal: hard a hard but sustainable pace • Set Intensity: 7/10

⏱ Rest 20 Seconds between repeats

4 x 100 Strong & Steady

Cool Down

2 x 25 Easy


WEEK TWO

Workout: 1

Warm Up ! Get comfortable in the water on the easy swim to start off today. Then get your heart rate and stroke rate up on the fast swims.

⏱ Rest 20 Seconds between 100’s

1 x 100 Easy Freestyle 1 x 100 Alt 25 FAST/25 Easy Freestyle






1 x 50 as Balance Drill / 25 Freestyle 2 x 25 Side Kick Drill 1 x 50 Freestyle Main Set ! I want you to swim fast today! You should find it difficult to maintain the intensity through this set. You’ll feel out of breath and your muscles will burn! While this isn’t the pace you are going to swim at on race morning, you want to experience being out of breath because it’s likely to happen at the start of the race.

• Goal: FAST • Set Intensity: 10/10


6 x 50 FAST

Cool Down

1 x 50 Easy


WEEK TWO

Workout: 2


1 x 100 Easy Freestyle 1 x 100 Breathe every 3-5-7-9 strokes by 25




1 x 100 Balance Drill / Freestyle




⏱ Rest 20 Seconds between repeats 2 x { 1 x 100 Strong & Steady 1 x 50 Strong & Steady }

Cool Down

1 x 50 Easy


WEEK THREE

Workout: 1 Warm Up ! Get comfortable in the water on the easy swim to start off today. Then get your heart rate and stroke rate up on the fast swims.


1 x 100 Easy 1 x 100 Alt 25 Sprint/25 Easy






1 x 50 as Balance Drill / 25 Freestyle 2 x 25 Side Kick Drill 1 x 50 Freestyle

Main Set ! The intensity in this set should feel similar to your jogging pace. I want you to feel comfortable and steady. You should be able to find a groove and keep a low heart rate. It shouldn’t be particularly challenging - it's a pace you could swim at all day.

• Goal: steady sustainable pace • Set Intensity: 5/10



12 x 50 Controlled Cruise 2 x 100 Controlled Cruise

Cool Down

1 x 50 Easy


WEEK THREE

Workout: 2


1 x 100 Easy Freestyle 1 x 100 Alt 25 Limited Breaths /25 Freestyle




1 x 100 Balance Drill / Freestyle




⏱ Rest 20 Seconds between repeats 2 x { 1 x 150 Strong & Steady 2 x 100 Strong & Steady }

Cool Down

1 x 50 Easy


WEEK FOUR

Workout: 1



1 x 100 Easy Freestyle 4 x 25 Alt Fast / Easy





4 x 25 Side Kick Drill 1 x 50 Freestyle

Main Set ! This “Descend” set asks you to swim increasingly faster with each completed repeat I want to you to make each 50 faster than the one before.



6 x 50 Descend 1-3 and 4-6

⏱ Rest 60-90 Seconds 6 x 50 Descend 1-3 and 4-6

Descend 1-3 and 4-6 means: • Number 1 & 4 will be easy • Number 2 & 5 will be medium • Number 3 & 6 will be strong

Cool Down 4 x 25 Easy


WEEK FOUR

Workout: 2


1 x 100 Easy 1 x 100 Alt 25 Sprint/25 Easy






2 x 50 as 25 Side Kick Drill / 25 Freestyle




⏱ Rest 20 Seconds between repeats 4 x 150 Strong & Steady

Cool Down

4 x 25 Easy


WEEK FIVE

Workout: 1



1 x 100 Easy Freestyle 1 x 100 Alt 25 Limited Breaths /25 Freestyle






1 x 50 as 25 Balance Drill / 25 Freestyle 1 x 50 as 25 Side Kick Drill / 25 Freestyle 1 x 50 Freestyle

Main Set ! I want you to swim fast today! You should find it difficult to maintain the intensity through this set. You’ll feel out of breath and your muscles will burn! While this isn’t the pace you are going to swim at on race morning, you want to experience being out of breath because it’s likely to happen at the start of the race.


⏱ Rest 60 Seconds between 75’s (no rest between the 50 & the 25)

6 x 75 done as 25 FAST 50 Easy

Cool Down

2 x 50 Easy


WEEK FIVE

Workout: 2



1 x 100 Easy Swim 1 x 100 Breathe every 3-5-7-9 strokes by 25




1 x 100 Side Kick Drill / Freestyle




1 x 200 Controlled Cruise 6 x 100 Controlled Cruise

Cool Down

4 x 25 Easy


WEEK SIX

Workout: 1



1 x 100 Easy Freestyle 4 x 25 Fast / Easy

Skills & Drills ! This drill set is intended to help you work on rotating effectively. You should be entirely focused on being:

• In a straight line – head to toe • Getting your hips and shoulders need to rotate together at the same time



4 x 25 Side Kick Switch 12-12 1 x 50 Freestyle Main Set ! This is a key workout to help you swim strong on race day. During this workout, you should be breathing heavily but you should stay in control of your breathing. Let’s call it





3 x 50 Strong 4 x 100 Strong & Steady 3 x 50 Strong

Cool Down

4 x 25 Easy


WEEK SIX

Workout: 2


2 x 100 done as 25 Easy Freestyle into 25 Fast Freestyle





1 x 50 as 25 Balance Drill / 25 Freestyle 1 x 50 as 25 Side Kick Drill / 25 Freestyle 1 x 50 Freestyle

Main Set ! This “Descend” set asks you to swim increasingly faster with each completed repeat I want to you to make each 100 faster than the one before.



3 x 100 Descend 1-3

⏱ Rest 60 Seconds 3 x 100 Descend 1-3

Descend 1-3 means: • Number 1 will be easy • Number 2 will be medium • Number 3 will be strong

Cool Down

2 x 25 Easy


WEEK SEVEN

Workout: 1


1 x 200 Easy Freestyle Skills & Drills ! This drill set is intended to help you work on rotating effectively. You should be entirely focused on being:




4 x 25 Side Kick Switch 12-12 1 x 50 Freestyle Main Set ! This is a key workout to help you swim strong on race day. During this workout, you should be breathing heavily but you should stay in control of your breathing. Let’s call it




4 x 150 Strong & Steady

Cool Down

4 x 25 Easy


WEEK SEVEN

Workout: 2


1 x 100 Easy Swim 1 x 100 Breathe every 3-5-7-9 strokes by 25 Skills & Drills ! This drill set is intended to help you work on rotating effectively. You should be entirely focused on being:




2 x 50 as 25 Side Kick Switch 12-12/ 25 Freestyle

Main Set ! I want you to swim fast today! You should find it difficult to maintain the intensity through this set. You’ll feel out of breath and your muscles will burn! While this isn’t the pace you are going to swim at on race morning, you want to experience being out of breath because it’s likely to happen at the start of the race.


⏱ Rest 60 Seconds between repeats 2 x 100 Fast 4 x 50 Fast

Cool Down

4 x 25 Easy


WEEK EIGHT

Workout: 1



1 x 100 Easy 1 x 100 Alt 25 Fast/25 Easy Skills & Drills ! This drill set is intended to help you work on rotating effectively. You should be entirely focused on being:




1 x 50 as 25 Side Kick Switch 12-12 / 25 Freestyle 2 x 25 Fists Freestyle 1 x 50 Freestyle




⏱ Rest 30 Seconds between repeats 4 x 200 Strong & Steady

Cool Down

2 x 50 Easy


WEEK EIGHT

Workout: 2


1 x 100 Easy Swim 1 x 100 Alt 25 Limited Breath /25 Freestyle Skills & Drills ! This drill set is intended to help you work on rotating effectively. You should be entirely focused on being:



1 x 100 as 50 Side Kick Switch 12-12 / 50 Freestyle



⏱ Rest 20 Seconds after the 200

⏱ Rest 15 Seconds after the 100’s


1 x 200 Controlled Cruise 4 x 100 Controlled Cruise 4 x 50 Controlled Cruise

Cool Down

2 x 50 Easy


WEEK NINE

Workout: 1


1 x 200m as 12.5 fast/12.5 easy

Skills & Drills ! This drill set is intended to help you work on rotating effectively. You should be entirely focused on being:




1 x 50 as 25 Balance Drill / 25 Freestyle 2 x 25 Side Kick Switch 12-12 1 x 50 Freestyle Main Set ! This workout is designed to help you manage the changes of pace and intensity through your race swim. On race morning your heart rate, excitement and nerves will be up, you’re going to start fast (which is great) but then you want the ability to settle into your race rhythm. Make sure you have a change of speed from the fast to the steady

• Goal: Change of speed from the fast to the steady • Set Intensity: 10 – 7 /10

⏱ Rest 20 Seconds between repeats 6 x 75 done as 25 FAST / 50 Steady

Cool Down

1 x 300 Controlled Cruise


WEEK NINE

Workout: 2


! Use the eyes closed lengths to determine how straight you swim - this will help you with your lines when you hit the open water.

1 x 200 done as 50 Easy Freestyle into 50 Easy Freestyle with Eyes Closed Skills & Drills ! This drill is intended to teach you how to use your forearm and wrist as part of your pulling paddle. You should be focused on:

• Make sure you are feeling the pressure on your arm as you push water back • Close your fists tight


1 x 100 as 25 Fists Freestyle / 25 Freestyle



⏱ Rest 40 Seconds After the 400

⏱ Rest 20 Seconds After the 200

⏱ Rest 20 Seconds Between the 100’s

1 x 400 Controlled Cruise 1 x 200 Controlled Cruise 2 x 100 Controlled Cruise Cool Down

4 x 25 Easy


WEEK TEN

Workout: 1


! Your goal is to stay as relaxed as possible during the limited breathing set. Don’t panic, keep your stroke long.


1 x 100 Easy Freestyle 1 x 100 Easy Freestyle with Limited Breaths Skills & Drills ! This drill is intended to teach you how hold a good sighting position. You should be focused on:

• Lifting your head only as high as necessary to sight • Not breathing while looking forward. Separate your sighting and your breath -

sight forward, breathe to the side.

" Fins are recommended for this drill


4 x 25 Alligator Eyes Drill + Fins 4 x 50 Freestyle Main Set ! This is a key workout to help you swim strong on race day. During this workout, you should be breathing heavily but you should stay in control of your breathing. Let’s call it



⏱ Rest 20 Seconds between repeats 3 x 100 Strong 2 x 200 Strong & Steady 3 x 100 Strong

Cool Down

4 x 25 Easy


WEEK TEN

Workout: 2 - OPEN WATER


" Fins are Optional for the warm up

1 x 3 minutes Easy Freestyle Swim Out 2 x 30 seconds Build Your Speed Easy to Fast 1 x 3 minutes Easy Swim Back towards beach

Skills & Drills ! Practice entering and exiting the water as you will on race day. Get used to transitioning from running in to swimming and vice versa when you exit. The more comfortable you get with this today, the better you will feel on race day!


4 x { Run into the water as you will at the start of the race then take 30 fast strokes out then 30 Strong & Steady strokes followed by an easy swim back to shore }

Main Set ! Picture your race day swim. Play the video of that swim in your head as you go through these sets. Feel what you want to feel, find the stroke you want to swim with.


4 x 4 Minutes Strong & Steady


WEEK 11

Workout: 1 Warm Up ! Start Fast today, then settle into some easy swimming. This is what your race swim will look, feel the feels today in the warm up.

1 x 200 Easy Swim

Skills & Drills ! This drill is intended to teach you how hold a good sighting position. You should be focused on:

• Lifting your head only as high as necessary to sight • Not breathing while looking forward. Separate your sighting and your breath - sight forward, breathe to the side.


1 x 50 as 25 Alligator Eyes / 25 Freestyle 2 x 25 as 25 Sighting Freestyle 1 x 50 Freestyle

Speed Set ! I want you to swim fast on these 50’s! You should find it difficult to maintain the intensity. You’ll feel out of breath and your muscles will burn!

• Goal: FAST 0 • Set Intensity: 10/10

⏱ Rest 60 Seconds between repeats 2 x 50 FAST




Cool Down 2 x 50 Easy


WEEK 11

Workout: 2 - OPEN WATER Warm Up ! Get comfortable in the water on the easy swim to start off today. Then get your heart rate and stroke rate up on the fast swims.

" Fins are Optional for the warm up

1 x 4 minutes Easy Freestyle Swim Out 2 x 30 seconds Build Your Speed Easy to Fast 1 x 4 minutes Easy Swim Back towards beach

Skills & Drills ! Practice entering and exiting the water as you will on race day. Get used to transitioning from running in to swimming and vice versa when you exit. The more comfortable you get with this today, the better you will feel on race day!


5 x { Run into the water as you will at the start of the race then take 30 fast strokes out then 30 Strong & Steady strokes followed by an easy swim back to shore }

Main Set ! Picture your race day swim. Play the video of that swim in your head as you go through these sets. Feel what you want to feel, find the stroke you want to swim with.


2 x 10 Minute Strong & Steady


WEEK 12

Workout: 1

Warm Up ! Start Fast today, then settle into some easy swimming. This is what your race swim

will look, feel the feels today in the warm up, it’s Race week $

1 x 200m as 12.5 fast/12.5 easy Skills & Drills ! This drill is intended to teach you how hold a good sighting position. You should be focused on:

• Lifting your head only as high as necessary to sight • Not breathing while looking forward. Separate your sighting and your breath - sight forward, breathe to the side.

1 x 100 as 25 Sighting Freestyle / 25 Freestyle Main Set ! This workout is designed to help you manage the changes of pace and intensity through your race swim. On race morning your heart rate, excitement and nerves will be up, you’re going to start fast (which is great) but then you want the ability to settle into your race rhythm. Make sure you have a change of speed from the fast to the steady

• Goal: Change of speed from the fast to the steady • Set Intensity: 10 – 7 /10


4 x 100 as 25 FAST / 75 Steady

Cool Down



WEEK 12

Workout: 2

Race Day! %& '& (& )


swimfast by speedo swim squads 12 week sprint novice...

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