5-Week Frequency Plan for Advanced Swimmers (Swimming Coach) is a 5-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
Many of us triathletes wonder why we can't perform at our best in open water. This is often due to gliding for too long. Through the frequency test, you can determine that your optimal stroke frequency is often significantly higher than you think. With this plan, you can improve your stroke frequency within 5 weeks. This plan is designed for advanced athletes in terms of volume and can be supplemented with other sessions since it consists of only 2 units per week.
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 10 scheduled entries across 5 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 2
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.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
400 m | 4x variable on / 0 min easy | 4x variable on / 0 min easy | 12x variable on / 0 min easy + 3 more steps
400m warm-up swim 4x50m build-up (STG), 20 sec. rest. 4x50m (25m sculling - 25m freestyle GA1), 20 sec.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
400 m | 4x variable on / 1 min easy | 8x variable on / 0 min easy | 100 m + 4 more steps
400m warm-up swim 4*50m touches, 30 seconds rest 8*50m (25m backstroke touch - 25m relaxed freestyle), 20 seconds rest 100m freestyle effort -5 5*200m (150m effort - 50m higher stroke frequency as much as possible without kicking), 30 secon
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.
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.