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Coming back to swimming after an extended period away from swimming? We have created a three-week progression that aims to reacquaint triathletes with the water without overloading and possibly causing injury. We have established 3 sessions per week that mix technical elements to reestablish good habits alongside typical endurance work to build resilience. Each week’s durations and distances creep up incrementally, and as familiarity and fitness return we aim to introduce more intensity.
Why should I use this Return to Swim Protocol?
This incremental build allows you to arrive at the end of the three-week progression ready to resume normal swimming with no limitations. Fitness will be close, although not entirely restored to prior swim fitness and you’ll have the confidence to not only hit the pool hard once the program is over, even race should the opportunity allow.
How it Looks:
*Please note, you can either follow the PDF attached to this article or the Return to Swim plans in your Today's Plan "Plans" library (if Squad athlete).
WEEK 1
- Time-Starved: 1200-1500yards
- Time-Rich: 1800-2500yards
The first week places heavy emphasis on toys such as the snorkel for removing the breathing element and buoy for a good hip position. There is plenty of the Purple Patch Drill and other technical elements implemented. which help set body position such as streamline kicking, wall kicking, and tech paddles to set elbow position. We do hit some building speed just to get the feel for swimming fast again. Overall, lower load with low intensity with a heavy emphasis on technique using our favorite toys.
WEEK 2
- Time-Starved: 1500-1800 yards
- Time-Rich: 2500-3000 yards
In week 2, we hit our first real speed, and keep the intervals short. We still have plenty of technical work, both with the Eney Buoy, paddles, and a bit of stroke rate work. Notice we find our way to speed by keeping the intervals shorter so you can emphasize good form and then, we do some longer endurance work with toys to build endurance without sacrificing form. The load is still relatively low, as is intensity. By the end of this week, you should start to have your sea legs back.
WEEK 3
- Time-Starved: 2000-2500 yards
- Time-Rich: 2800-3600 yards
The gloves come off this week as many of the sessions assume the flavor and intensity of normal swims. We are still careful to not overload, but there's plenty of work to be had this week. Notice we still rely heavily on the toys, and the fast intervals are still on the shorter side. This is so we can swim fast with great form. Success is ending this week feeling confident to resume normal swimming with no restrictions, and the belief that you could go race if you had to.
How Can I Implement This Plan?
We have created a PDF plan you can follow (attached to this article) or, if you are a Squad athlete, you can pull in each week of the Return to Swim protocol to your Today's Plan calendar. If you utilize the Return to Swim Plans in Today's Plan, please follow these instructions:
- Allow the Baseline Plan to drop each week
- Drop one week at a time
- Once the week has dropped completely, delete off the swims in the Baseline Plan
- Then, go to your "Plans" section and add in the appropriate Return to Swim week (1, 2, or 3)
- Once the three-week plan is over, continue onto the Baseline Plan as normal.
Remember, take it slow, less is more - rest more, use intervals more as a guide, be patient, and give yourself a full three weeks to reacclimate. Enjoy!
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Return to Swim 2020.pdf
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