{"id":130,"date":"2015-02-04T20:35:58","date_gmt":"2015-02-05T01:35:58","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=130"},"modified":"2018-02-11T08:15:27","modified_gmt":"2018-02-11T13:15:27","slug":"novice-training-plan","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2015\/02\/04\/novice-training-plan\/","title":{"rendered":"Novice Training Plan"},"content":{"rendered":"

\u00a0As a new, novice swimmer, there is a simple truth that you must come to terms with \u2013\u00a0Technique trumps everything else<\/em><\/strong>.\u00a0\u00a0You can get in the water and swim lap upon endless lap, but if your technique is flawed, you are\u00a0wasting your time<\/em>.\u00a0\u00a0Once you accept that fundamental truth you will have taken the first step towards becoming a successful swimmer!<\/p>\n

\u00a0Before you start this novice program you should be able to swim at least one lap without stopping.\u00a0\u00a0I encourage any new swimmer to master the fundamentals so even if you can swim a couple of laps, I strongly suggest you read the \u2018Fundamentals of Freestyle<\/a>\u2019 article found in the stroke technique section.\u00a0\u00a0If swimming a couple of laps is a challenge, then the article will help you to acquire the skill necessary to begin a novice swimming program.\u00a0\u00a0Really, it will only take a few days at most to go through all of the drills in the article; your swimming career will thank you for it!<\/p>\n

\u00a0If one or two of the drills in the \u2018Fundamentals of Freestyle<\/a>\u2019\u00a0article cause you to feel a bit silly, consider this, you are embarking on a triathlon journey that will eventually include running in public wearing spandex \u2013 you may as well get use to the feeling!<\/p>\n

\u00a0Great!\u00a0\u00a0Now that you understand the basics of swimming, we can begin to build upon that foundation.\u00a0\u00a0As I said earlier, technique trumps everything in swimming.\u00a0\u00a0It is important to learn and to train with proper technique.\u00a0\u00a0I encourage you to read ALL of the\u00a0stroke technique<\/a>\u00a0articles found here on the website.<\/p>\n

\u00a0TIP\u00a0–\u00a0During EVERY rest period in each of the following workouts you should be thinking about PERFECT technique.\u00a0 Review in your mind all the various tips you have heard.\u00a0\u00a0\u00a0Periodically review the stroke technique articles here on the website and revisit ‘Mr. Smooth’ each week just to confirm proper technique in your mind.<\/em><\/p>\n

\u00a0The workouts below assume a short-course 25-yard pool.\u00a0\u00a0If you are using a long-course 50-meter pool, use the same total workouts and rest periods then adjust the repetitions accordingly.<\/p>\n

\u00a0Week 1<\/strong>\u00a0\u2013 3 workouts, 400 yards each workout<\/p>\n

\u00a016 x 25 @ 60 seconds rest between repetitions<\/strong><\/p>\n

\u00a0YOU ARE NOT CONCERNED WITH PACE AT ALL.\u00a0 The ENTIRE focus of these workouts is ABSOLUTELY PERFECT STROKE TECHNIQUE.\u00a0 If you fatigue to the point that your technique breaks down, take an extra minute of rest.\u00a0 If that does not improve the technique, get out of the water, go home, and try again next time.\u00a0 This is important – when you have gone 400 yards, get out of the water and go home!\u00a0 Don’t try and add yards, you will defeat the whole purpose which is to commit perfect technique to muscle memory.<\/p>\n

\u00a0TIP\u00a0\u2013\u00a0Pacing is truly not important at this stage of your swimming career.\u00a0 Your maximum pace through Week-6 should allow you to converse in a normal manner at the end of each repetition (don\u2019t worry, we will tell you when to pick it up).\u00a0 If you are gasping for breath you are going to fast<\/em>\u00a0\u2013\u00a0SLOW DOWN<\/em>!<\/p>\n

\u00a0Week 2<\/strong>\u00a0\u2013\u00a03 workouts, 400 yards each workout<\/p>\n

\u00a016 x 25 @ 45 seconds rest between repetitions<\/strong><\/p>\n

\u00a0Everything else applies exactly as ‘Week 1.’\u00a0 Make sure that you are breathing to both sides (bi-lateral breathing).<\/p>\n

\u00a0Remember technique!<\/p>\n

\u00a0Week 3<\/strong>\u00a0\u2013 3 workouts, 600 yards each workout<\/p>\n

\u00a04 x 25 easy warm-up @ 60 sec RI (rest interval)<\/strong><\/p>\n

\u00a04 x 25-50-25 ladder @ 60 sec RI (between each individual distance, i.e. 25 then rest, 50 then rest, etc.)<\/strong><\/p>\n

\u00a04 x 25 cool down @ 60 sec RI<\/strong><\/p>\n

\u00a0The same thing applies here as all the previous workouts.\u00a0 If you fatigue to the point your technique begins to break down, take an extra 60 seconds rest.\u00a0 If that does not improve the technique, get out of the water, go home and try again next time.<\/p>\n

\u00a0I CAN NOT overstate this – if you are continuing to swim after your technique breaks down, you are doing yourself a disservice!<\/p>\n

\u00a0TIP\u00a0\u2013\u00a0If you can get with a coach, even for a session or two, this would be the time to do so!\u00a0 There is no replacement for a coach on deck.<\/em><\/p>\n

\u00a0Week 4<\/strong>\u00a0\u2013 3 workouts, 600 yards each workout<\/p>\n

\u00a04 x 25 easy warm-up @ 45 sec RI (rest interval)<\/strong><\/p>\n

\u00a04 x [25-50-25 ladder] @ 45 sec RI (between each rep., i.e. 25 then rest, 50 then rest, etc.)<\/strong><\/p>\n

\u00a04 x 25 cool down @ 45 sec RI<\/strong><\/p>\n

Note the rest intervals have changed!<\/p>\n

\u00a0Remember to focus on perfect technique and keep your pace slow and easy.<\/p>\n

\u00a0Week 5<\/strong>\u00a0\u2013 3 workouts, 800 yards each workout<\/p>\n

\u00a04 x 25 easy @ 30 sec RI<\/strong><\/p>\n

\u00a04 x [25-50-75 ladder] @ 45 sec RI<\/strong><\/p>\n

\u00a0100 easy cool down<\/strong><\/p>\n

\u00a0This is a milestone week!\u00a0\u00a0At the conclusion of the first workout in week 5 you will have gone further in one workout than the distance in a sprint triathlon swim \u2013 You\u2019re getting there!<\/p>\n

\u00a0TIP\u00a0\u2013\u00a0As your workout distance increases and your repetitions lengthen it becomes increasingly important to focus on technique.\u00a0 Strive for perfect stroke mechanics as you fatigue.<\/em><\/p>\n

Week 6<\/strong>\u00a0\u2013 3 workouts, 800 yards each workout<\/p>\n

\u00a02 x 50 easy @ 60 sec RI<\/strong><\/p>\n

\u00a06 x 100 @ 60 sec RI<\/strong><\/p>\n

\u00a02 x 50 cool down<\/strong><\/p>\n

\u00a0This will be the first week of true endurance training.\u00a0 The goal is to build to at least 1.5-2.0 times the race swim distance in any given workout (750 yards swim distance, workout goal 1,125 – 1,500 yards).<\/p>\n

\u00a0TIP\u00a0\u2013\u00a0The goal at this stage of your swimming career is to commit perfect stroke technique to muscle memory, building base fitness is secondary.<\/em><\/p>\n

\u00a0<\/em><\/p>\n

If your stroke technique begins to break down, take an extra 1:00 minute rest.\u00a0 If that does not restore your technique to proper form, take an additional 5:00 minute rest break.\u00a0 If that still does not restore technique to proper form, get out of the water, go home, and try again next workout; if you need to get out of the water, repeat all of the current week workouts next week \u2013 not as punishment, rather to make sure you are progressing properly.\u00a0 If five minutes of rest does not restore your stroke this far into this training plan then there is likely a bit of a fitness issue.\u00a0 Repeating the week will help build more fitness.<\/em><\/p>\n

\u00a0<\/em><\/p>\n

\u00a0Week 7<\/strong>\u2013 3 workouts, 1,000 yards each workout<\/p>\n\n\n\n\n\n
2 x 50 EZ @ 30 S RI<\/td>\n2 x 50 EZ @ 30 S RI<\/td>\n2 x 50 EZ @ 30 S RI<\/td>\n<\/tr>\n
8 x 100 strong @ 60 S RI<\/td>\n8 x 100 strong @ 50 S RI<\/td>\n8 x 100 strong @ 40 S RI<\/td>\n<\/tr>\n
2 x 50 EZ cool down<\/td>\n2 x 50 EZ cool down<\/td>\n2 x 50 EZ cool down<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

This is the first week in which the workouts are different on different days.\u00a0\u00a0Note the rest interval is reduced in each workout and the pace is a bit faster.<\/p>\n

\u00a0To this point, we have been working on building an aerobic base \u2013 the primary energy pathway for endurance swimming.\u00a0\u00a0This week, by stepping up the training pace just a bit and beginning to lower rest intervals, we are going to begin to work on raising your swim threshold pace.<\/p>\n

\u00a0We use four general descriptions for pace: easy, strong, hard, fast.\u00a0\u00a0Easy is exactly what it says, an easy pace, fast is an all-out effort.\u00a0\u00a0Strong is faster than easy but a bit slower than hard.\u00a0\u00a0Hard is slower than all-out but faster than strong.\u00a0\u00a0Using rate of perceived exertion \u2013 RPE \u2013 to attempt to quantify the paces:<\/p>\n

\u00a0Easy \u2013 4\/5<\/p>\n

\u00a0Strong \u2013 6\/7<\/p>\n

\u00a0Hard \u2013 8\/9<\/p>\n

\u00a0Fast \u2013 10<\/p>\n

TIP\u00a0\u2013\u00a0When given pacing instructions, it is important to maintain the same pace across all the repetitions in the set.\u00a0 Try not to go out to fast and then slow at the end.<\/em><\/p>\n

\u00a0<\/em><\/p>\n

Week 8<\/strong>\u00a0\u2013 3 workouts, 1,200 yards each workout<\/p>\n\n\n\n\n\n
2 x 50 EZ @ 30 S RI<\/td>\n2 x 50 EZ @ 30 S RI<\/td>\n2 x 50 EZ @ 30 S RI<\/td>\n<\/tr>\n
10 x 100 strong @ 60 S RI<\/td>\n10 x 100 strong @ 50 S RI<\/td>\n10 x 100 strong @ 40 S RI<\/td>\n<\/tr>\n
2 x 50 EZ cool down<\/td>\n2 x 50 EZ cool down<\/td>\n2 x 50 EZ cool down<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Remember!\u00a0\u00a0If your stroke technique begins to break down, take an extra 1:00 minute rest.\u00a0\u00a0If that does not restore your technique to proper form, take an additional 5:00 minute rest break.\u00a0\u00a0If that still does not restore technique to proper form, get out of the water, go home, and try again next workout; if you need to go home, repeat all of the current week workouts next week.<\/p>\n

TIP\u00a0\u2013\u00a0As you fatigue, focus on maintaining proper stroke technique and holding a steady pace.\u00a0 Both will be increasingly difficult to do as you get deeper into the set.<\/em><\/p>\n

\u00a0<\/em><\/p>\n

\u00a0Week 9<\/strong>\u00a0\u2013 3 workouts, 1,400 yards each workout<\/p>\n\n\n\n\n\n
2 x 50 EZ @ 30 S RI<\/td>\n2 x 50 EZ @ 30 S RI<\/td>\n2 x 50 EZ @ 30 S RI<\/td>\n<\/tr>\n
12 x 100 strong @ 60 S RI<\/td>\n12 x 100 strong @ 50 S RI<\/td>\n12 x 100 strong @ 40 S RI<\/td>\n<\/tr>\n
2 x 50 EZ cool down<\/td>\n2 x 50 EZ cool down<\/td>\n2 x 50 EZ cool down<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Before every workout you should visualize proper technique in your mind.\u00a0\u00a0Then take your mind\u2019s eye to the water.\u00a0\u00a0Once a week it is a good idea to review the technique articles here on the website and visit \u201cMr. Smooth\u201d at\u00a0www.swimsmooth.com<\/a>.<\/p>\n

\u00a0Week 10<\/strong>\u00a0\u2013 3 workouts, 1,600 yards each workout<\/p>\n\n\n\n\n\n
2 x 50 EZ @ 30 S RI<\/td>\n2 x 50 EZ @ 30 S RI<\/td>\n2 x 50 EZ @ 30 S RI<\/td>\n<\/tr>\n
14 x 100 strong @ 60 S RI<\/td>\n14 x 100 strong @ 50 S RI<\/td>\n14 x 100 strong @ 40 S RI<\/td>\n<\/tr>\n
2 x 50 EZ cool down<\/td>\n2 x 50 EZ cool down<\/td>\n2 x 50 EZ cool down<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

To put the current training volume into perspective \u2013 to properly prepare for a Sprint Triathlon 750 meter swim you should be swimming roughly 1,500 yards\/meters per workout.\u00a0\u00a0This week puts you at that volume!\u00a0\u00a0For a full Ironman 2.4-mile swim, you would need a minimum of 8,000 yards\/meters per workout, at least 3, preferably 4, and ideally five times per week.<\/p>\n

\u00a0Week 11<\/strong>\u00a0\u2013 4 workouts, 1,600 yards per workout<\/p>\n\n\n\n\n\n\n
2 x 100 EZ warm-up<\/td>\n2 x 100 EZ warm-up<\/td>\n2 x 100 EZ warm-up<\/td>\n2 x 100 EZ warm-up<\/td>\n<\/tr>\n
2 x 200 @ 60 S RI<\/td>\n10 x 100\u00a0\u00a0strong @ 30 S RI<\/td>\n2 x 200 @ 60 S RI<\/td>\n10 x 100 strong @ 30 S RI<\/td>\n<\/tr>\n
6 x 100 strong @ 30 S RI<\/td>\n2 x 200 EZ @ 60 S RI<\/td>\n6 x 100 strong @ 30 S RI<\/td>\n2 x 200 EZ @ 60 S RI<\/td>\n<\/tr>\n
2 x 200 EZ @ 60 S RI<\/td>\n<\/td>\n2 x 200 EZ @ 60 S RI<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

As you can see, there are four workouts this week.\u00a0\u00a0Each workout includes a bit of extensive endurance training that continues to build your aerobic base, and also includes an intermediate endurance set that works on raising your swim threshold pace.<\/p>\n

Many age-group triathletes under prepare for the swim.\u00a0\u00a0They say, \u201cThe swim is only about 10% of the race, why should I spend as much time swim training as I do cycling and running?\u201d\u00a0\u00a0While it is true that the swim comprises only a small portion of a triathlon and you cannot win a triathlon in the swim, it is also true that you can lose a triathlon in the swim.\u00a0\u00a0Consider this; you don\u2019t build an adequate swimming aerobic base.\u00a0\u00a0On race day, the horn goes off and you get caught up in the moment.\u00a0\u00a0Suddenly you are swimming well above your swim threshold pace (the one that you didn\u2019t properly develop), you\u2019re swimming anaerobically, and your heart rate goes to high zone 4 maybe into zone 5 \u2013 that is a bad place to be for an endurance athlete.\u00a0\u00a0You come out of the water, your heart rate is 30 beats per minute above the highest level it has EVER been when you were on your bike, and your day is already done.\u00a0\u00a0Oh sure,\u00a0\u00a0you may finish, but you left any chance for a strong result back in the water.\u00a0\u00a0On the other hand, if you had prepared for the swim properly, you would have been aerobic for the entire swim.\u00a0\u00a0You would have come out of the water with your heart rate solidly in zone high zone 2 maybe tickling zone 3.\u00a0\u00a0You would have reserve energy to take to the bike.<\/p>\n

\u00a0There aren\u2019t any shortcuts!<\/p>\n

\u00a0Week 12<\/strong>\u00a0\u2013 4 workouts, 2,000 yards each workout<\/p>\n\n\n\n\n\n\n
2 x 100 EZ warm-up<\/td>\n2 x 100 EZ warm-up<\/td>\n2 x 100 EZ warm-up<\/td>\n2 x 100 EZ warm-up<\/td>\n<\/tr>\n
2 x 200 @ 60 S RI<\/td>\n12 x 100 strong @ 30 S RI<\/td>\n2 x 200 @ 60 S RI<\/td>\n12 x 100 strong @ 30 S RI<\/td>\n<\/tr>\n
8 x 100 strong @ 30 S RI<\/td>\n2 x 200 EZ @ 60 S RI<\/td>\n8 x 100 strong @ 30 S RI<\/td>\n2 x 200 EZ @ 60 S RI<\/td>\n<\/tr>\n
2 x 200 EZ @ 60 S RI<\/td>\n<\/td>\n2 x 200 EZ @ 60 S RI<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

This is the final week of the Novice plan.\u00a0\u00a0Here is the really cool thing \u2013 You are no longer a novice swimmer!\u00a0\u00a0At the end of the week, you will have a sufficient fitness base that you can go into either a Sprint or Olympic base plan.<\/p>\n

\u00a0\u00a0TIP\u00a0\u2013\u00a0Give yourself a pat on the back.\u00a0 Congratulations and job well done!<\/em><\/p>\n

\u00a0<\/em><\/p>\n \t

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