Chillswim 2020 Swim Training Plan
Notes: These sessions are aimed at swimmers taking part in Chillswim Coniston and Chillswim Ullswater in 2020 and can be competed in a pool or open water (n.b. if in open water try to measure out a known course distance in advance to ensure you are aware of distance covered). It is recommended to complete at least 1 x session per week in open water.
For each session it will help if it can be preceded by a 20 minute land warm up, for an example watch: https://www.youtube.com/watch?v=LmlnPBmITYM (n.b. this is not mandatory for every session but will really help with flexibility and some strength work for the swim specific muscle groups and is applicable to both pool and open water).
n.b. 7mile Ullswater Swimmers do not worry that you are following the same sessions as the 5mile Coniston Swimmers because you will have an extra week which will ensure you are ready.
- Unless stated otherwise swim Freestyle/Frontcrawl stroke
- The idea is to have very little rest in between sets, just enough time to change equipment if required and a quick drink
- If there is a shorter distance in the set this is aimed at the 3mile distance swimmers and the longer distance is aimed at the 5/7mile swimmers
- Completing the 3 x Mandatory Sessions each week will get you in shape to complete the swim
- Completing the 3 x Mandatory and at least some of the Optional Sessions (all of them if possible)each week will get you in shape to swim the distance a little quicker and to be able to push yourself harder.
Week Five (7th – 12th September):
Wk5 Day 1:
| 200m | Warm up. Make sure goggles are on properly etc. |
| 800m or 1600m | Steady Continuous swim n.b. 5-10% slower than your race pace 400m Freestyle (Free) with paddles, 400m Free no paddles = 800m for 3 milers Simply repeat this twice for 7milers to make 2400m total |
| 1800m or 3600m | Try to Swim FASTER than your race pace 6 x 300m with 20 secs between sets for 3milers 12 x 300m with 20 seconds rest between sets for 5/7milers Swim each set as per below; 300 Free with Paddles & Pull Buoy 300 Free with Fins (no paddles or pull buoy) 300 Free with Paddles & Pull Buoy Repeat twice for 3 milers and 4 x 7mile swimmers |
| 200m or 400m | Technique swim – concentrate on good technique, slow things down 200m for 3milers 400m for 7milers |
| Total | 3mile swimmers = 3000m 7mile swimmers = 5800m |
Wk5 Day 2: (Optional)
| 200m | Warm up. Make sure goggles are on properly etc. |
| 500m or 1000m | Steady Continuous Swim 5-10% slower than your race pace 500m 3milers 1000m 7milers |
| 2000m or 4000m | Swim FASTER than your race pace and take 30 seconds rest between each 250/500m set 8 x 250m 3 milers 8 x 500m 7milers 250/500m with paddles & pull buoy – if no paddles/pull buoy just concentrate on pull with minimal kick 250/500m freestyle with fins – if no fins then try to concentrate on a strong kick And repeat until completed 8 x sets |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down 200m for 3milers 400m for 7milers |
| Total | 3mile swimmers = 2900m 7mile swimmers = 5600m |
Wk5 Day 3: (Mandatory)
| 300m or 600m | Steady Continuous Warm up – building pace, try to finish faster than you started. 300m 3milers 600m 7milers |
| 2250m or4500m | Swim at least 10% FASTER than your race pace, preferably faster 3 x 400m 30secs rest, 200m with 20secs rest, 100m 15secs, 50m Sprint then 1min rest in between each 750m for 3 milers 6 x 400m 30secs rest, 200m with 20secs rest, 100m 15secs, 50m Sprint then 1min rest in between each 750m for 7 milers |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down 200m for 3milers 400m for 7milers |
| Total | 3mile swimmers = 2950m 7mile swimmers = 5200m |
Wk5 Day 4: (Optional)
| 1000 or 2000m | 1 to 2k steady swim, relaxed long strokes, stretch out, good technique – this is to loosen the shoulders ready for the event day – do not try to swim hard – this can be either Thursday or Friday but not both |
| Total | 3mile swimmers = 1000m 7 mile swimmers = 2000m |
Wk5 Day 5: Rest Day
Wk5 Day 6: Event Day 3miles or 7Miles – GOOD LUCK!
Wk5 Day 7: Day on the Sofa!
Week Four (31st August – 6th September):
Wk4 Day 1:
| 200m | Warm up. Make sure goggles are on properly etc. |
| 1000m or 2000m | Steady Continuous swim n.b. 5-10% slower than your race pace500m Freestyle (Free) with paddles, 500m Free no paddles = 1000m for 3 milers Simply repeat this twice for 5/7milers to make 2000m total |
| 1500m or 3000m | Try to Swim FASTER than your race pace 6 x 250m with 20 secs between sets for 3milers 12 x 250m with 20 seconds rest between sets for 5/7milers Swim each set as per below; 250 Free with Paddles & Pull Buoy 250 Free with Fins (no paddles or pull buoy) 250 Free with Paddles & Pull Buoy Repeat twice for 3 milers and 4 x 5/7mile swimmers until completed 6 x 500m |
| 250m or 500m | Technique swim – concentrate on good technique, slow things down 250m for 3milers 500m for 5/7milers |
| Total | 3mile swimmers = 2750m 5/7mile swimmers = 5700m |
Wk4 Day 2: (Optional)
| 200m | Warm up. Make sure goggles are on properly etc. |
| 500m or 1000m | Steady Continuous Swim 5-10% slower than your race pace 500m 3milers 1000m 5/7milers |
| 2000m or 4000m | Swim FASTER than your race pace and take 30 seconds rest between each 500/1000m set 4 x 500m 3 milers 4 x 1000m 5/7milers 500/1000m with paddles & pull buoy – if no paddles/pull buoy just concentrate on pull with minimal kick. 500/1000m freestyle with fins – if no fins then try to concentrate on a strong kick And repeat for sets 3 and 4 |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down 200m for 3milers400m for 5/7milers |
| Total | 3mile swimmers = 2900m 5/7mile swimmers = 5400m |
Wk4 Day 3: (Mandatory)
| 300m or 600m | Steady Continuous Warm up – building pace, try to finish faster than you started. 300m 3milers 600m 5/7milers |
| 2700m or5400m | Swim 10% FASTER than your race pace 3 x 500m 30secs rest, 250m with 20secs rest, 100m 15secs, 50m Sprint then 1min rest in between each 900m for 3 milers 6 x 500m 30secs rest, 250m with 20secs rest, 100m 15secs, 50m Sprint then 1min rest in between each 900m for 5/7 milers |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down 200m for 3milers 400m for 5/7milers |
| Total | 3mile swimmers = 3200m 5/7mile swimmers = 6400m |
Wk4 Day 4: (Optional – n.b. Wk4 Thursday Coniston Swimmers Rest Day)
| 200m | Warm up. Make sure goggles are on properly etc. |
| 2500m or 5000m | Swim at Race Pace 5 x 500m for 3milers with 30 secs rest 5 x 1000m for 7 milers swimming steady with 30 seconds rest 500/1000m Freestyle with Paddles & Pull buoy (concentrate on Pull) 500/1000m Free swim 400m Free + 100 Choice Stroke or 800m Free + 200 Choice 500/1000m Freestyle with Fins (concentrate on Kick) 500/1000m Free swim 500/1000m Free swim but concentrate on long smooth stroke (difficult when tired – this will replicate the end of event – don’t lose your technique) |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down 200m for 3milers 400m for 5/7milers |
| Total | 3mile swimmers = 2900m 5/7mile swimmers = 5600m |
Wk4 Day 5: (Mandatory)
| 4000 or 8000m | Steady Continuous Swim in Open Water (n.b. check time from last week and swim at a 5% faster pace throughout) – Try to start relaxed and build up to Race Pace after the first 5-10mins. Aim to Swim at or close to Race Pace for 75-80% of the swim. Then ease off for the last 5 mins 3 milers = 4000m 7 milers = 8000m (N.B. Coniston Swimmers only 1-2k steady swim, relaxed long strokes, stretch out, good technique – this is to loosen the shoulders ready for the event day – do not try to swim hard – this can be either Thursday or Friday but not both) |
| Total | 3mile swimmers = 4000m 7 mile swimmers = 8000m |
Wk4 Day 6: (Optional) Coniston Swimmers Event Day 5.25 Miles – GOOD LUCK!
| 200m | Warm up |
| 350m or 700m | Pull set (n.b. this is pull with fins and pull buoy and minimal to nil kick) – try to swim with a powerful and smooth pull, at least 10% faster than race pace 200m 3milers or 400m 7milers Pull 100m Hard 3milers or 200m Hard 7milers Pull 50m Hard 3milers or 100m Hard 7milers Pull |
| 200m or 400m | Steady Recovery Swim – slower than race pace 200m 3milers or 400m 7milers |
| 1400m or 2800m | Set target time and turnaround time to be at least 10% FASTER than race pace and try to complete every 4th set faster than the others. 4 x (200m, 100m, 50m) hard swim for 3milers 4 x (400m, 200m, 100m) hard swim for 7milers |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down 200m for 3milers 400m for 5/7milers |
| Total | 3mile swimmers = 2350m 7mile swimmers = 4500m |
Day 7: REST DAY (MANDATORY – but only if you have completed all 6 sessions)!
Week Three (24th – 30th August):
Wk3 Day 1: (Mandatory)
| 200m | Warm up. Make sure goggles are on properly etc. |
| 750m or 1500m | Steady Continuous swim n.b. 5-10% slower than your race pace 500m Freestyle (Free) with paddles, 250m Free no paddles = 750m for 3 milers Simply repeat this twice for 5/7milers to make 1000m total |
| 2000m or 4000m | Try to Swim FASTER than your race pace 4 x 500m with 30 secs between 500m sets for 3milers 8 x 500m with 30 seconds rest between 500m sets for 5/7milers Swim each 500m as per below; 500m Free with Paddles & Pull Buoy 500m Free with Fins (no paddles or pull buoy) 500m Free with Paddles & Pull Buoy 500m Free Repeat for 5/7mile swimmers until completed 8 x 500m |
| 250m or 500m | Technique swim – concentrate on good technique, slow things down 250m for 3milers 500m for 5/7milers |
| Total | 3mile swimmers = 3000m 5/7mile swimmers = 6000m |
Wk3 Day 2: (Optional)
| 200m | Warm up. Make sure goggles are on properly etc. |
| 500m or 1000m | Steady Continuous Swim 5-10% slower than your race pace 500m 3milers 1000m 5/7milers |
| 2250m or 4000m | Swim FASTER than your race pace and take 45 seconds rest between each 750/1000m set 4 x 750m 3 milers 4 x 1000m 5/7milers 750/1000m with paddles & pull buoy – if no paddles/pull buoy just concentrate on pull with minimal kick. 750/1000m freestyle with fins – if no fins then try to concentrate on a strong kick And repeat for sets 3 and 4 |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down 200m for 3milers 400m for 5/7milers |
| Total | 3mile swimmers = 2950m 5/7mile swimmers = 5400m |
Wk3 Day 3: (Mandatory)
| 300m or 600m | Steady Continuous Warm up – building pace, try to finish faster than you started. 300m 3milers 600m 5/7milers |
| 3000m or6000m | Swim FASTER than your race pace and take 30secs rest in between sets for 3 milers or 45 secs for 5/7milers 12 x 250m with 20secs rest in between each 250m for 3 milers 12 x 500m with 30secs rest for 5/7milers |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down 200m for 3milers 400m for 5/7milers |
| Total | 3mile swimmers = 3500m 5/7mile swimmers = 7000m |
Wk3 Day 4: (Optional)
| 200m | Warm up. Make sure goggles are on properly etc. |
| 2400m or4800m | Swim at Race Pace 6 x 400m for 3milers with 20 secs rest 6 x 800m for 5/7 milers swimming steady with 30 seconds rest 400/800m Freestyle with Paddles & Pull buoy (concentrate on Pull) 400/800m Free swim 400 = 300m Free + 100 Choice Stroke or 800 = 600m Free + 200 Choice 400/800m Freestyle with Fins (concentrate on Kick) 400/800m Free swim 400/800m Free swim but concentrate on long smooth stroke (difficult when tired – this will replicate the end of event – don’t lose your technique) |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down 200m for 3milers 400m for 5/7milers |
| Total | 3mile swimmers = 2800m 5/7mile swimmers = 5400m |
Wk3 Day 5: (Mandatory)
| 4000 or 7500m | Steady Continuous Swim in Open Water – Try to start relaxed and build up to Race Pace after the first 5-10mins. Aim to Swim at or close to Race Pace for 75-80% of the swim. Then ease off for the last 5 mins 3 milers = 4000m 5/7 milers = 7500m |
| Total | 3mile swimmers = 4000m 5/7 mile swimmers = 7500m |
Wk3 Day 6: (Optional)
| 200m | Warm up |
| 400m or 650m | Kick set (n.b. this is leg kick only no arms) – try to use a kick board and if no fins just kick without for the 3rd set 150m 3milers or 200m 5/7milers Kick (No Fins) 6 x 25m kick (hard) 3milers or 5 x 50 m kick (hard) 5/7milers 100m Hard Kick with Fins 3milers or 200m Hard Kick with Fins 5/7milers |
| 300m or 600m | Steady Swim – slower than race pace 300m 3milers 600m 5milers |
| 1200m or 2400m | Set target time and turnaround time to be 10% FASTER than race pace and try to complete every 4th set faster than the others. 12 x 100m hard swim for 3milers 12 x 200m hard swim for 5/7milers |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down 200m for 3milers 400m for 5/7milers |
| Total | 3mile swimmers = 2300m 5/7mile swimmers = 4250m |
Day 7: REST DAY (MANDATORY – but only if you have completed all 6 sessions)!
Week Two (17th – 23rd August):
Wk2 Day 1: (Mandatory)
| 200m | Warm up. Make sure goggles are on properly etc. |
| 500m or 1000m | Steady Continuous swim n.b. 5-10% slower than your race pace250m Freestyle (Free) with paddles, 250m Free no paddles = 500m for 3 milersSimply repeat this twice for 5/7milers to make 1000m total |
| 1500m or 3000m | Try to Swim FASTER than your race pace3 x 500m with 30 secs between 500m sets for 3milers6 x 500m with 30 seconds rest between 500m sets for 5/7milers Swim each 500m as per below;500m Free with Paddles & Pull Buoy500m Free with Fins (no paddles or pull buoy)500m Free with Paddles & Pull BuoyRepeat for 5/7mile swimmers until completed 6 x 500m |
| 200m or 400m | Technique swim – concentrate on good technique, slow things down200m for 3milers400m for 5/7milers |
| Total | 3mile swimmers = 2400m5/7mile swimmers = 4600m |
Wk2 Day 2: (Optional)
| 200m | Warm up. Make sure goggles are on properly etc. |
| 500m or 1000m | Steady Continuous Swim 5-10% slower than your race pace500m 3milers1000m 5/7milers |
| 1500m or 3000m | Swim FASTER than your race pace and take 45 seconds rest between each 750/1000m set2 x 750m 3 milers2 x 1500m 5/7milers 750/1500m with paddles & pull buoy – if no paddles/pull buoy just concentrate on pull with minimal kick. 750/1500m freestyle with fins – if no fins then try to concentrate on a strong kick |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down200m for 3milers400m for 5/7milers |
| Total | 3mile swimmers = 2400m5/7mile swimmers = 4600m |
Wk2 Day 3: (Mandatory)
| 300m or 600m | Steady Continuous Warm up – building pace, try to finish faster than you started.300m 3milers600m 5/7milers |
| 2500m or5000m | Swim FASTER than your race pace and take 30secs rest in between sets for 3 milers or 45 secs for 5/7milers10 x 250m with 20secs rest in between each 500m for 3 milers10 x 500m with 30secs rest for 5/7milers |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down200m for 3milers400m for 5/7milers |
| Total | 3mile swimmers = 3000m5/7mile swimmers = 6000m |
Wk2 Day 4: (Optional)
| 200m | Warm up. Make sure goggles are on properly etc. |
| 2000m or4000m | Swim at Race Pace5 x 400m for 3milers with 20 secs rest5 x 800m for 5/7 milers swimming steady with 30 seconds rest400/800m Freestyle with Paddles & Pull buoy (concentrate on Pull)400/800m Free swim 300m Free + 100 Choice Stroke or 600m Free + 200 Choice400/800m Freestyle with Fins (concentrate on Kick) |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down200m for 3milers400m for 5/7milers |
| Total | 3mile swimmers = 3000m5/7mile swimmers = 6000m |
Wk2 Day 5: (Mandatory)
| 3500 or 6500m | Steady Continuous Swim in Open Water – Try to start relaxed and build up to Race Pace after the first 5-10mins. Aim to Swim at or close to Race Pace for 75-80% of the swim. Then ease off for the last 5 mins3 milers = 3500m5/7 milers = 6500m |
| Total | 3mile swimmers = 3500m5/7 mile swimmers = 6500m |
Wk2 Day 6: (Optional)
| 200m | Warm up |
| 400m or 650m | Kick set (n.b. this is leg kick only no arms) – try to use a kick board and if no fins just kick without for the 3rd set150m 3milers or 200m 5/7milers Kick (No Fins)6 x 25m kick (hard) 3milers or 5 x 50 m kick (hard) 5/7milers100m Hard Kick with Fins 3milers or 200m Hard Kick with Fins 5/7milers |
| 300m or 600m | Steady Swim – slower than race pace300m 3milers600m 5milers |
| 1000m or 2000m | Set target time and turnaround time to be 10% FASTER than race pace and try to complete every 5th 100m faster than the others.10 x 100m hard swim for 3milers20 x 100m hard swim for 5/7milers |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down200m for 3milers400m for 5/7milers |
| Total | 3mile swimmers = 2000m5/7mile swimmers = 3800m |
Day 7: REST DAY (MANDATORY – but only if you have completed all 6 sessions)!
Week One (10th – 16th August):
Day 1: (Mandatory)
| 200m | Warm up. Make sure goggles are on properly etc. |
| 500m or 1000m | Steady Continuous swim n.b. 5-10% slower than your race pace200m Freestyle (Free) + 50m Choice of stroke, 200 Free + 50 Choice = 500m for 3 milersSimply repeat this twice for 5/7milers to make 1000m total |
| 1500m or 3000m | Swim at or faster than your race pace3 x 400m + 100m with 30 secs between 500m sets for 3milers3 x 800m + 200m with 30 seconds rest between 1km sets for 5/7milers Swim each 400m or 800m as per below;400/800m Free with Paddles + 100/200m Free400/800m Free with Fins + 100/200 m Free 500/1000m Free |
| 200m or 400m | Technique swim – concentrate on good technique, slow things down200m for 3milers400m for 5/7milers |
| Total | 3mile swimmers = 2400m5/7mile swimmers = 4600m |
Day 2: (Optional)
| 200m | Warm up. Make sure goggles are on properly etc. |
| 500m or 1000m | Steady Continuous Swim 5-10% slower than your race pace500m 3milers1000m 5/7milers |
| 1500m or 3000m | Swim at or faster than your race pace and take 30 seconds rest between each 500/1000m set3 x 500m 3 milers3 x 1000m 5/7milers 500/1000m with paddles & pull buoy – if no paddles/pull buoy just concentrate on pull with minimal kick. 500/1000m freestyle with fins – if no fins then try to concentrate on a strong kick500/1000m Free Swim – Holding strong steady pace (at or below race pace) |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down200m for 3milers400m for 5/7milers |
| Total | 3mile swimmers = 2400m5/7mile swimmers = 4600m |
Day 3: (Mandatory)
| 300m or 600m | Steady Continuous Warm up – building pace, try to finish faster than you started.300m 3milers600m 5/7milers |
| 2500m or5000m | Swim at or below your race pace and take 30secs rest in between sets for 3 milers or 45 secs for 5/7milers5 x 500m with 30-40secs rest in between each 500m for 3 milers5 x 1000m with 45-60secs rest for 5/7milers |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down200m for 3milers400m for 5/7milers |
| Total | 3mile swimmers = 3000m5/7mile swimmers = 6000m |
Day 4: (Optional)
| 200m | Warm up. Make sure goggles are on properly etc. |
| 2000m or4000m | Swim at Race Pace4 x 500m for 3milers with 20 secs rest4 x 1000meters for 5/7 milers swimming steady with 30 seconds rest500/1000m Freestyle with Paddles & Pull buoy (concentrate on Pull)500/1000m Free swim 400m Free + 100 Choice Stroke or 800m Free + 200 Choice500/1000m Freestyle with Fins (concentrate on Kick) |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down200m for 3milers400m for 5/7milers |
| Total | 3mile swimmers = 3000m5/7mile swimmers = 6000m |
Day 5: (Mandatory)
| 3000 or 6000m | Steady Continuous Swim in Open Water – Try to start relaxed and build up to Race Pace after the first 5-10mins. Aim to Swim at or close to Race Pace for 75-80% of the swim. Then ease off for the last 5 mins3 milers = 3000m5/7 milers = 6000m |
| Total | 3mile swimmers = 3000m5/7 mile swimmers = 6000m |
Day 6: (Optional)
| 200m | Warm up |
| 300m or 600m | Kick set (n.b. this is leg kick only no arms) – try to use a kick board and if no fins just kick without for the 3rd set100m 3milers or 200m 5/7milers Kick (No Fins)4 x 25m kick (hard) 3milers or 4 x 50 m kick (hard) 5/7milers100m Hard Kick with Fins 3milers or 200m Hard Kick with Fins 5/7milers |
| 300m or 600m | Steady Swim – slower than race pace300m 3milers600m 5milers |
| 1000m or 2000m | Set target time and turnaround time to be 5-10% faster than race pace and try to complete every 5th 100m faster than the others.10 x 100m hard swim for 3milers20 x 100m hard swim for 5/7milers |
| 200 or 400m | Technique swim – concentrate on good technique, slow things down200m for 3milers400m for 5/7milers |
| Total | 3mile swimmers = 2000m5/7mile swimmers = 3800m |
Day 7: REST DAY (MANDATORY – but only if you have completed all 6 sessions)!