6-Week Technique Plan: Breathing (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
Can you only breathe to one side? Do you run out of breath quickly while swimming? This technique plan aims to practice the correct breathing movement and the right timing for breathing. Additionally, it trains flexible breathing on both sides and incorporates playful variations between stroke rhythms. This plan is suitable for all performance levels and can be supplemented with other content (after the technique units!). For more such plans 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 / 1 min easy | 4x variable on / 0 min easy + 5 more steps
Task 200 m warm-up swim in any style 200 m: 50 m breaststroke + 50 m freestyle + 50 m backstroke + 50 m freestyle 4x50 m freestyle legs in prone position: Without a board, perform a freestyle arm pull for breathing (try to maintain a streamlined body position).
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
200 m | 200 m | 2x variable on / 0 min easy | 2x variable on / 0 min easy + 5 more steps
Task 200 meters/yards warm-up swim in any style 200 meters/yards individual medley (single-arm butterfly) 2x50 meters/yards freestyle kick with side glance - Breathe on the shoulder side, 20 seconds rest 2x50 meters/yards freestyle kick wit
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
200 m | 200 m | 100 m | 4x variable on / 0 min easy + 6 more steps
Task 200 meters warm-up swim in any style 200 meters: Alternating between 25 meters sculling and 25 meters freestyle 100 meters easy swimming 4x50 meters freestyle kick in stretch dive - without short fins, 20 seconds rest 100 meters easy s
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.