The Swim to Coronation

So after taking a 6 week hiatus from swimming in early January because I completely messed up my shoulder, I’ve completed my physio and am back in the pool. I’ve essentially had to restart from scratch as my swimming endurance has all but disappeared. To make matters more interesting, I’ve got my first Triathlon in 12 weeks and am currently trying to balance building endurance and strength while not re injuring my shoulder.

My physio, who was so awesome, started me out at 300m of total swimming for the first Monday day and said I could move up to 500m by Friday through 10 x 50m. From there she said I was allowed to either increase the distance per set or the total number of sets, but not both. As well, every 4th week I need to crank back my total distance by 30-40%. What this leaves me with is 9 build weeks and 3 down weeks to get race ready enough not to make a fool of myself.

As well, I am using the Swim Smooth website as the basis of my technique. I read the Total Immersion book but found that it has too much focus on drills and caused me to really overglide in my stroke which partially caused my shoulder injury. That being said, it is definitely a good place to start for brand new swimmers.

Starting tomorrow I am going to be working with a club member at the Kinsmen centre bright and early at 7:30am. He is a much better swimmer than I and has agreed to help me with my form through drills, wetronome work, and by filming my stroke as well. He has also suggested that I move up to 3 swims a week which I will probably do as I can make smaller jumps in total distance while still building a good swimming base. I will probably do Monday, Thursday, Saturday swims, but am going to do a check up with my physio to make sure everything is all  good before I crank up the volume.

Here is sort of what I made up for myself to get my distance and volume up. It assumes you have a decent swimming base and can swim about 200m comfortably in one set. You could probably follow this as a crash course to get yourself ready for a Sprint Distance tri. I haven’t incorporated any interval or real speed work for this plan as I’ll be honest I don’t really have knowledge of how to incorporate it into a swim workout like I could running or biking. Any ways, here it is:

Week Date Distance Warmup Distance Other Main Set Distance Sets Cool Down
1 – Base 1 300 50 6
500 50 10
2 500 50 100 4 50
600 50 100 5 50
3 12-Mar 700 50 150 4 50
700 50 200 3 50
4 – Down 19-Mar 500 50 100 4 50
550 50 150 3 50
5 – Base 2 26-Mar 800 100 200 3 100
1000 100 200 4 100
6 2-Apr 1000 100 250 3 100
1100 100 300 3 100
7 9-Apr 1350 100 300 4 50
1300 150 350 3 100
8 – Down 16-Apr 900 50 100 8 50
900 50 200 4 50
9 – Build 1 23-Apr 1500 100 200, 300 400 2 100
1600 100 200, 300 400 2 200, 100
10 30-Apr 1600 100 150, 250 500 2 100
1700 100 200, 300 500 2 100
11 – Down 7-May 1200 100 300 3 100
1200 100 200 400 2 100
12 – Peak 1 14-May 1700 100 200, 300, 400 600 1 100
1800 100 200, 300, 400 700 1 100
13 – Taper 21-May 1200 100 400 2 100
1100 100 200 300 2 100
Coronation 27-May 1000