Is This a Solid Swim Training Plan? 4 Sessions/Week

Hi everyone,

I'm currently swimming 3 to 4 times a week and would love to get some feedback on my training routine. I'm trying to improve overall – technique, endurance, strength, and speed – and I’ve put together a session that looks like this:

Warm-up – 600 m

• 100 m freestyle
• 100 m backstroke
• 100 m breaststroke
• 100 m technique (25 one-arm freestyle / 25 closed-fist backstroke)
• 100 m technique (25 side kick freestyle right / 25 backstroke kick / 25 side kick freestyle left / 25 backstroke kick)
• 100 m technique (50 one-arm backstroke right / 50 one-arm backstroke left)

Block 1 – Freestyle with paddles (10 × 50 m = 500 m)
Last 4 with paddles to work on strength
Rest: 20–30 sec

Block 2 – Backstroke with fins (10 × 50 m = 500 m)
Last 4 with fins to work legs + rhythm
Rest: 20–30 sec

Block 3 – Individual medley (5 × 100 m = 500 m)
25 freestyle + 25 backstroke + 25 breaststroke + 25 freestyle

Block 4 – Apnea (8 × 25 m = 200 m)
4 without fins, 4 with fins
Long rest between reps (minimum 1 min)

Block 5 – Long technical cooldown (1800 m freestyle)

Total: 4100 m

What do you think of this structure? Does it look well-balanced to you?
Do you have any suggestions for improvement or anything you’d recommend adding/changing for someone looking to get better across all aspects of swimming?

Thanks in advance for your help!

submitted by /u/SpreadRelative3372
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