10 WEEK SWIM PROGRAM

30 swimming training sessions programmed by Olympians Andrew Lauterstein (@alauterstein) and Kenrick Monk (@kenrickmonk)

The 10 week training cycle has 3 Sessions per week specifically designed to prepare Intermediate to Advanced swimmers for their next event. The program focus’ on:

• Increasing aerobic fitness
• Improving your lactate threshold
• Increasing speed
• Progressive overload

Frequency:

• Ideally the three session are completed within the week and a Open Water Swim on the weekend
• If unable to complete all 3 in a week – you can pick your preference of main sets to complete.

Objectives:

• Do the best you can
• Aim for improvement from week to week
• Push yourself at your own pace
• Progression is the key
• Love improving - even if it hurts a little

Keeping Track:

• What get measured gets done! We suggest printing off all 10 weeks of the training program in which you can record your time cycles etc.
• Keeping track of progress will ensure improvement and provide the inspiration and enjoyment you need.
• Printing out the sessions allows you to prepare mentally and physically

Download The 10 Week Program HERE