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swimmingadvanced
Learn to Swim Fitness
Technique-first swim fitness: breathing, body position and drills plus aerobic sets, with CSS work added as you progress. Ends with a re-test.
- Length
- 10 weeks
- Weekly load
- 3-6.5 h/wk
- Peak week
- 3.5 h
Who it's for
Swims 3-5x/week; 1500 m+ continuous; knows interval/pace-clock training.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | CSS Test | 24 | hard |
| Tue | Technique + Aerobic Swim | 59 | easy |
| Wed | Rest | — | rest |
| Thu | Technique + Aerobic Swim | 52 | easy |
| Fri | Rest | — | rest |
| Sat | Endurance Swim | 54 | easy |
| Sun | Rest | — | rest |