Swimming Coaching Programme

  750 metres (Sprint Distance) 1500 metres (Standard Distance)
Week 1 600m 1000m
6 x 50m, 3 x 100m 4 x 100m, 8 x 50m, 8 x 25m
15 minutes 25 minutes
Week 2 800m 1200m
8 x 100m 4 x 100m, 400m, 8 x 50m
15 minutes 30 minutes
Week 3 900m 1300m
6 x 150m 2 x (300m, 200m, 100m, 50m)
20 minutes 30 minutes
Week 4 950m 1450m
2 x (200m, 100m), 2 x (100m, 50m, 25m) 400m, 6 x 50m, 750m
20 minutes 35 minutes
Week 5 1050m 1500m
400m, 300m, 200m, 100m, 50m 500m, 400m, 300m, 200m, 100m
20 minutes 35 minutes
Week 6 1250m 1600m
750m, 400m 4 x 400m
25 minutes 40 minutes
Week 7 1300m 1800m
2 x (300m, 200m, 100m, 50m) 3 x (300m, 200m, 100m)
25 minutes 40 minutes
Week 8  1200m 2000m
3 x 400m 4 x 100m, 3 x 200m, 2 x 300m, 1 x 400m
30 minutes 45 minutes
Week 9 900m 1500m
4 x 100m, 6 x 50m, 8 x 25m 2 x 750m
30 minutes 50 minutes
Week 10 750m 1200m
10 x 50m, 10 x 25m 4 x 100m, 8 x 50m, 8 x 25m, 8 x 25m
20 minutes 25 minutes


Session Key:
P - Pool   
P - Tempo A tempo paced swim, just above your comfort zone.
P - Intervals An interval based session at a high level.
OW* - Duration Longer steadier swim session, getting used to open water.


Warm Up P - Warm Up: 200m Swim, 100m Drill, 150m Swim, 50m Drill, 100m Swim.
OW - Warm Up: Light mobility and stretches, followed by 5 minutes steady.
Session Focus on technique rather than overall speed, speed will follow.
Cool Down 200m mixed stroke cool down, stretch the main muscle groups.


Pre Nutrition Before training, have a light liquid or soft snack which will give you energy to train. A banana or smoothie is ideal as this will provide energy.
Swim Nutrition Sip water often during more intense sessions as you dehydrate quicker and unnoticed when swimming. This will keep your training rate higher.
Post Nutrition Refuel your body with a carbohydrate and protein snack within 20 minutes of completing your session. A mug of hot drink is also good to warm you up.


Safety When swimming in Open Water, train with a partner, have a mobile close by.

*LPS Events Ltd accept no responsibilty to injury or illness from following this programme.