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  • TTP Swim Program 2 4 Week Active Recovery

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    Cristina Crisan
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    This 4-week active recovery swim program consists of 1500 yard workouts each week focusing on technique drills like kicking and one-arm drills. Each week introduces a new drill and gradually increases the intensity of intervals in the main set while decreasing rest periods. The main goals are to improve technique through easy swimming, increase blood flow, and finish each workout feeling better than when starting. Swimmers should focus on breathing and movement, and can optimize the workout by shortening intervals if fatigued.

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    TTP-Swim-Program-2-4-week-Active-Recovery

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    This 4-week active recovery swim program consists of 1500 yard workouts each week focusing on technique drills like kicking and one-arm drills. Each week introduces a new drill and gradually increases the intensity of intervals in the main set while decreasing rest periods. The main goals are to improve technique through easy swimming, increase blood flow, and finish each workout feeling better than when starting. Swimmers should focus on breathing and movement, and can optimize the workout by shortening intervals if fatigued.

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    © All Rights Reserved
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    4 views2 pages

    TTP Swim Program 2 4 Week Active Recovery

    Uploaded by

    Cristina Crisan
    This 4-week active recovery swim program consists of 1500 yard workouts each week focusing on technique drills like kicking and one-arm drills. Each week introduces a new drill and gradually increases the intensity of intervals in the main set while decreasing rest periods. The main goals are to improve technique through easy swimming, increase blood flow, and finish each workout feeling better than when starting. Swimmers should focus on breathing and movement, and can optimize the workout by shortening intervals if fatigued.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    TTP Swim - Active Recovery 4-Week Program

    Week 1 of 4 - 1500 yards

    Kicking. https://www.youtube.com/watch?v=jW6SZ27EbtI
    Catch Up Drill. https://www.youtube.com/watch?v=ReArOjnRXmU

    A. Warmup
    A1. 3 x 150 (50 swim, 50 kick, 50 pull). Rest 15 seconds between sets.

    B. Main Set
    B1. 6 x 50 (drill 25, swim 25)
    B2. 6 x 50 (kick 25, swim 25)
    B3. 4 x 75 (moderate 25, moderate fast 25, fast 25)

    C. Cool Down
    C1. 150 alternate breaststroke + backstroke every 25

    Adaptation. Active recovery with swim technique focus.


    Why. Easy movement, easy blood flow, better technique!
    Goal. Finish the workout feeling better than when you started.
    Focus. On breathing with good movement.
    Optimisation. Shorten main sets to 4 x 50 and 2-3 x 75s for main set if fatigued. Swim easier
    too!

    Week 2 of 4 - 1500 yards

    Kicking. https://www.youtube.com/watch?v=jW6SZ27EbtI
    Catch Up Drill. https://www.youtube.com/watch?v=ReArOjnRXmU

    A. Warmup
    A1. 3 x 150 (50 swim, 50 kick, 50 pull). Rest 15 seconds between sets.

    B. Main Set
    B1. 4 x 75 (drill 25, swim 50). Rest 10-15 seconds.
    B2. 4 x 75 (kick 50, swim 25). Rest 10-15 seconds.
    B3. 2 x 150 (moderate 50, moderate fast 50, fast 50). Rest 30 seconds.

    C. Cool Down
    C1. 150 alternate breaststroke + backstroke every 25

    Adaptation. Active recovery with swim technique focus.


    Why. Easy movement, easy blood flow, better technique!
    Goal. Finish the workout feeling better than when you started.
    Focus. On breathing with good movement.
    Optimisation. Shorten main sets if fatigued. Swim easier too!
    TTP Swim - Active Recovery 4-Week Program

    Week 3 of 4 - 1500 yards

    Kicking. https://www.youtube.com/watch?v=jW6SZ27EbtI
    1 arm drill. https://www.youtube.com/watch?v=Z-oPCtYsFRA

    A. Warmup
    A1. 3 x 150 (50 swim, 50 kick, 50 pull). Rest 15 seconds between sets.

    B. Main Set
    B1. 3 x 100 (drill left arm 25, swim 25, drill right arm 25, swim 25). Rest 10-15 seconds.
    B2. 2 x 150 (kick 50, swim 50, kick 50). Rest 10-15 seconds.
    B3. 1 x 300 (moderate 200, moderate fast 50, fast 50).

    C. Cool Down
    C1. 150 alternate breaststroke + backstroke every 25

    Adaptation. Active recovery with swim technique focus.


    Why. Easy movement, easy blood flow, better technique!
    Goal. Finish the workout feeling better than when you started.
    Focus. On breathing with good movement.
    Optimisation: Shorten main sets if fatigued. Swim easier too!

    Week 4 of 4 - 1500 yards

    Kicking. https://www.youtube.com/watch?v=jW6SZ27EbtI
    1 arm drill. https://www.youtube.com/watch?v=Z-oPCtYsFRA

    A. Warmup
    A1. 3 x 150 (50 swim, 50 kick, 50 pull), Rest 15 seconds between sets.

    B. Main Set
    B1. 2 x 150 (drill left arm 25, swim 25, drill right arm 25, swim 25). Rest 15-20 seconds.
    B2. 1 x 300 (kick 50, swim 50, kick 50, etc.). Rest 10-15 seconds.
    B3. 3 x 100 (all fast). Rest 30 seconds.

    C. Cool Down
    C1. 150 alternate breast stroke + backstroke every 25

    Adaptation. Active recovery with swim technique focus.


    Why. Easy movement, easy blood flow, better technique!
    Goal. Finish the workout feeling better than when you started.
    Focus. On breathing with good movement.
    Optimisation. Shorten main sets if fatigued. Swim easier too!

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