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Intermediate Swimming Improvement Training Plan

Experience Level

Intermediate

Number of Weeks

Training Plan Introduction

This front crawl improvement plan is designed for swimmers who typically swim between 1:50 and 2:30 per 100m and want to enhance their front crawl technique and efficiency in the water.

The plan progresses through a series of key swimming techniques in a structured order to help you develop a strong, well-rounded stroke and improve your overall swimming performance.

16-Week Structured Progression

This plan is designed to focus on technique improvement. Each week will target different aspects of your swimming technique, ensuring you develop a complete, well-rounded stroke. The key areas of focus include:

Head Position
Breathing
Feet Positioning
Kick
Arm Recovery
Arm Entry
Arm Extension
Arm Timing
Catch
Feel for Water
Pull
Rotation
Distance Per Stroke

Each week will build on the previous one, helping you master the technical aspects of your stroke and improve your feel for the water, efficiency, and speed. You will need a kickboard and pull buoy.

Keeping You Motivated

To keep you engaged, we’ve varied the workouts and given detailed explanations, ensuring you stay motivated as well as maintain continual progression.

Integration & Support

The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals.

If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.

Additionally, you’ll have my full support via email whenever it’s needed. I’m here to help you stay on track and achieve your goals.

Training Plan Sample

Key Features

Coaching Support Included

Every plan comes with access to my coaching support via email, so you can ask questions about your training plan, or get guidance for your event.

Structured Plan

45 total sessions, with 3 swims per week (2 during recovery weeks).
Each session is planned to last 1 hour, with the longest session being 2500m.
Follow every session live from your compatible smartwatch.

Performance Focused

A test set included in week 1.
Test repeated in the final week to measure progress.
Track improvements and see how much you’ve developed throughout the plan.

Flexibility

The plan, designed for 3 sessions per week, allows you plenty of time for all the other important things in life.

Training Plan Guarantee

We will swap any training plan to another similar plan if you are finding it too easy or too hard. You need to leave your email when purchasing for this guarantee.

Training Plan Cost

Training plans are processed in USD $. Conversions are estimates.

Alternatively, view this plan on Training Peaks

Your Coach

Hi, I’m Chris.

I’m a Level 3 qualified swimming coach with years of experience, having coached swimmers to British titles. My coaching approach is all about efficiency, ensuring every session makes the best use of your time. Whether you’re looking to refine your skills or compete at a high level, the plans I provide focus on improving your swimming as a whole.