Swim plan
Level → weekly sessions, volume and pace per 100m
Parameters
Volume matters more than intensity in swimming — technique decides. Session structure: warmup 20% (easy + drills), main set 60% (4–10×100m at CSS pace), cooldown 20%. CSS (critical swim speed) ≈ the pace you can hold for 1500m. Add no more than +10% volume per week.
Plan
- Per session
- 2000 м
- Per week
- 6000 м
- Target pace/100m
- 1:55
- CSS-темп
- 1:50