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swimmingintermediate
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
- 8 weeks
- Weekly load
- 2-4.5 h/wk
- Peak week
- 2.5 h
Who it's for
Can swim 400-800 m with short rests; swims 2-3x/week.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | CSS Test | 27 | hard |
| Tue | Rest | — | rest |
| Wed | Technique + Aerobic Swim | 49 | easy |
| Thu | Rest | — | rest |
| Fri | Rest | — | rest |
| Sat | Endurance Swim | 44 | easy |
| Sun | Rest | — | rest |