6-Week Technique Plan: Body Position (Swimming Coach) is a 6-week swimming plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
Are your legs hanging very low in the water? Do you feel like you are creating a lot of resistance? This technique plan aims to improve body position in the water so that you can balance your body horizontally, thus adopting a more streamlined and economical position in the water. This plan is suitable for all performance levels and can be supplemented with other content (after the technique sessions!). For more plans like this and swimming content, check out deinschimmcoach.de!
Training Zones Heart Rate Zones Duration Example Intensity
Recovery (Recom) > 120 5 – 60 min 200m easy 3 – 4 RPE*
Training logic and load
The emphasis is durable base fitness, clean technique, and a rhythm you can repeat for several weeks. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 18 scheduled entries across 6 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 3
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
200 m | 200 m | 4x variable on / 0 min easy | 4x variable on / 0 min easy + 8 more steps
Content 200m warm-up swim 200m: 25m sculling motion + 25m push-off + 50m total 4x50m single-arm freestyle (15 seconds rest) 4x50m freestyle legs in side position with extended arm in the air instead of on the hip + short fins - maintain tension in the core!
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
200 m | 4x variable on / 1 min easy | 4x variable on / 0 min easy | 200 m + 8 more steps
Content 200 meters warm-up swim 4x30 seconds starfish drill (with pull buoy) 4x50 meters: Push-off, glide for 3 seconds, then 10 meters sprint – easy rest.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
200 m | 8x variable on / 0 min easy | 200 m | 8x variable on / 0 min easy + 5 more steps
Content 200 meters warm-up swim. 8x50 meters: 25 meters freestyle legs in side position + 25 meters complete freestyle (4x with short fins, 4x without short fins).
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.