Swimming 2026: Plan to 4km
Current State (January)
- Volume: ~1,500m per session
- Pace: ~2:25-2:30/100m
- CSS: not measured
- Pool: 20m
Training Phases
Phase 1: Base (January — February)
Goal: find CSS, build aerobic base, develop technique
Week 1: CSS Test - Warmup 400m - 400m max effort → record time - Rest 10-15 min - 200m max effort → record time - Cooldown 200m - Calculate CSS = 200 ÷ (T400 − T200)
Weekly Structure:
| Day | Workout | Volume |
|---|---|---|
| Mon | Technique: 200 warmup + 400 drill + 600 Z2 + 100 cooldown | 1,300m |
| Wed | Threshold: 200 warmup + 6×100 at CSS (rest 20s) + 200 Z2 + 100 cooldown | 1,100m |
| Fri | Long: 200 warmup + 800-1000 continuous Z2 + 100 cooldown | 1,100-1,300m |
Weekly Volume: 3,500-3,700m
Week-by-week Progression: - Wk 1-3: volume ↑ 10% per week - Wk 4: deload −30% - Wk 5-7: volume ↑ 10% - Wk 8: deload + CSS re-test
Phase 1 Success Markers: - [ ] CSS determined - [ ] 1000m continuous in Z2 without HR drift - [ ] Consistent stroke count per length (±1)
Phase 2: Aerobic Development (March — April)
Goal: increase volume, extend continuous intervals
Weekly Structure:
| Day | Workout | Volume |
|---|---|---|
| Mon | Technique: 300 warmup + 500 drill + 800 Z2 + 200 cooldown | 1,800m |
| Wed | Threshold: 300 warmup + 4×200 at CSS (rest 30s) + 300 Z2 + 200 cooldown | 1,600m |
| Fri | Long: 300 warmup + 1200-1500 continuous Z2 + 200 cooldown | 1,700-2,000m |
Weekly Volume: 5,100-5,400m → by end of phase 6,000m
Progression: - Wk 1-3: build up - Wk 4: deload - Wk 5-7: build up - Wk 8: deload + 1500m continuous test
Phase 2 Success Markers: - [ ] CSS improved by 3-5 sec/100m - [ ] 1500m continuous in Z2 - [ ] 30 minutes of swimming without stopping - [ ] HR drift over 1000m < 8 bpm
Phase 3: Threshold Development (May — June)
Goal: improve CSS, sustain threshold pace longer
Weekly Structure:
| Day | Workout | Volume |
|---|---|---|
| Mon | Technique: 400 warmup + 400 drill + 1000 Z2 + 200 cooldown | 2,000m |
| Wed | Threshold: 400 warmup + 3×400 at CSS (rest 45s) + 400 Z2 + 200 cooldown | 2,200m |
| Fri | Long: 400 warmup + 1800-2000 continuous Z2 + 200 cooldown | 2,400-2,600m |
Weekly Volume: 6,600-6,800m → by end of phase 7,500m
Key Workouts: - Threshold: 3×400 → 2×600 → 3×500 → 2×800 - Long: build up to 2000m continuous
Phase 3 Success Markers: - [ ] CSS improved by another 3-5 sec (total −6-10 sec from January) - [ ] 2000m continuous in Z2 - [ ] Hold CSS over 1200m with even splits - [ ] Negative split on 1000m test
Phase 4: Endurance (July — August)
Goal: peak volume, long continuous swims
Weekly Structure:
| Day | Workout | Volume |
|---|---|---|
| Mon | Mixed: 400 warmup + 300 drill + 1500 Z2 (varying pace) + 200 cooldown | 2,400m |
| Wed | Threshold: 400 warmup + 2×800 at CSS (rest 60s) + 400 Z2 + 200 cooldown | 2,600m |
| Fri | Long: 400 warmup + 2500-3000 continuous Z2 + 200 cooldown | 3,100-3,600m |
Weekly Volume: 8,100-8,600m → peak 9,000-10,000m
Key Test (end of August): - 3000m continuous, record time and HR per segment
Phase 4 Success Markers: - [ ] 3000m continuous - [ ] HR stable after minute 20 - [ ] Pace over 3km close to CSS + 5-10 sec - [ ] 45+ minutes of continuous swimming
Phase 5: Race-Specific Preparation (September — October)
Goal: taper toward 4km, test
Weekly Structure (September):
| Day | Workout | Volume |
|---|---|---|
| Mon | Technique + Z2: 400 warmup + 400 drill + 1200 Z2 + 200 cooldown | 2,200m |
| Wed | Tempo: 400 warmup + 1500 at CSS (continuous) + 400 Z2 + 200 cooldown | 2,500m |
| Fri | Long: 400 warmup + 3000-3500 Z2 + 200 cooldown | 3,600-4,100m |
October — 4km Test: - Week 1-2: maintenance volume - Week 3: deload −40% - Week 4: 4000m TEST
4km Test Protocol: 1. Warmup 400m (outside of test) 2. Start, record time every 400m 3. Goal: even splits, negative split on last km 4. Cooldown 200m
Success Markers: - [ ] 4000m continuous ✓ - [ ] Time < 1:40:00 (pace < 2:30/100m) - [ ] Last km not slower than the first
Phase 6: Maintenance (November — December)
Goal: maintain fitness, focus on Boka Half Marathon
Volume: 5,000-6,000m per week (−40% from peak)
Structure: - 2-3 sessions per week - No long swims - Technique + Z2, occasional short threshold
Tests and When to Do Them
| Test | Frequency | Purpose |
|---|---|---|
| CSS (400+200) | Every 8 weeks | Track threshold improvement |
| 20 min continuous | Monthly | How many meters at Z2 |
| HR drift 1000m | Monthly | Aerobic efficiency |
| Strokes per length | Every session | Technique under fatigue |
How to Know Things Are on Track
Green Flags (all good): - CSS improves by 2-3 sec every 2 months - HR at same pace decreases - Stroke count stays stable - Negative splits happen naturally
Red Flags (something is off): - CSS unchanged for 2+ months - HR rises at same workloads - Constant fatigue - Stroke count increases toward end of session
If Red Flags Appear: 1. More rest (deload week) 2. Check sleep, nutrition 3. Lower intensity, keep volume 4. More Z1-Z2, less threshold
Zone Calculation (fill in after CSS test)
CSS: ______ /100m
| Zone | Pace | Example (if CSS = 2:10) |
|---|---|---|
| Z1 | CSS + 20s | 2:30/100m |
| Z2 | CSS + 10s | 2:20/100m |
| Z3 | CSS | 2:10/100m |
| Z4 | CSS − 10s | 2:00/100m |