6-Week Advanced Base Plan (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
This plan is suitable for re-entering structured training after the season break. Swimming is scheduled 3 times a week, with the focus not yet on high volumes, but on rebuilding and solidifying technical elements.
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 | 4x variable on / 0 min easy | 4x variable on / 0 min easy | 4x variable on / 0 min easy + 7 more steps
200m warm-up swim 4x50m single-arm swimming, rest: 20 seconds 4x50m individual medley swimming (legs only), rest: 20 seconds 4x50m mini individual medley swimming (change every 25m), rest: 20 seconds 4 sets of 3x50m, rest: 20 seconds: 1.
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 | 100 m | 4x variable on / 1 min easy + 5 more steps
400 meters warm-up swim 4 times: 12.5 meters maximum sprint + 37.5 meters relaxed, with 30 seconds rest in between 100 meters relaxed 4 times: 15-25 meters diving + 25 meters relaxed, with 30 seconds rest in between 8 times: 100 meters free
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 | 6x variable on / 0 min easy | 500 m + 6 more steps
400m warm-up swim 4*50m acceleration with 20'' rest 6*50m technique drill with 20'' rest 1.
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.