SWIM TO YOUR NEXT LIFETIME BEST IN JUST ONE SEASON
Swimming Training Plans
We know how anxious you are to begin training, so we’ve made it as easy as possible to get started. After spending more than 30 years researching human performance and its limitations, we’ve narrowed down the information we need to prepare the swimming training plan and daily workouts you will need to get the results you want. So getting started will only take a few minutes of your time.
As soon as you tell us a little about yourself and your prior training, our software will prepare everything automatically for you. But you can always adjust and tweak your swimming training plan as the season progresses to make it even more effective and precise. Actually, it’s a good idea to review your personal data to make sure everything is accurate because the quality of your swimming workouts and training plans depends on this information. Please also feel free to call us. We’re here to help in any way we can.
SWIMMER ACCOUNT SETUP
Answer a few questions about your physique and get instant 24/7 access to your personalized swimming training plans and swimming workouts over the Internet on any PC, MAC, or tablet. Your plan will be prepared exclusively for you, based on your current swimming abilities and goals.
Complete Swimming Training Plan
Complete Swimming Training Plans
It’s impossible to overestimate the importance of the swimming season plan. Without a quality swimming plan that’s been personally prepared according to your individual goals and abilities, you’re doomed to failure… or at best stagnation. But even top coaches have difficulty preparing a quality swimming training plan, and that’s why nearly 500 coaches (training some 12,000 athletes) from around the world come to Super Sport Systems for guidance every season.
Each swimming workout we prepare is based on over 10,000 unique data points, and that’s just for a 4 month season. And every one of them is crucial to your progress. As soon as you register you will be able to use our Swimming Planning Tools to define the work you will need to accomplish in order to reach your goals. This is the first step you need to take on your path to success.
SWIMMING SEASON PLANNING
All we need is the most important event dates of your swim season, some personal information about you… and in seconds we will create an entire swim season plan for you that will sync your maximum performance days with your most important events. We will further sync your required swimming distances with high intensity interval workouts for each week and day of your swimming training plan, producing clear, effort-by-effort daily swim workouts.
In this sample plan you can clearly see the total required volume for the season, as well as partial volumes for every day in it according to energy zone.
SAMPLE SWIMMING SEASON PLAN (17 WEEKS, MID-DISTANCE STRATEGY, TARGET TIME ON 200 FREE: 1:59 (LCM)
But even as advanced as this sports software is, some things may need to be tweaked (especially for elite level athletes). That’s why we also have a set of Advanced Planning Tools that will let you modify intensities volumes and sequences to match your development needs. And this is a level of attention to detail you can’t get anywhere else.
See at a glance precisely how much swimming by day, week, and entire season you’ll need to do to reach your target times. Every swim season plan is prepared according to the latest HIIT principles with volume broken down by energy zone to insure maximum adaptation progression and improvement.
Once your body adjusts to a regular and structured swim regimen, you may still need to occasionally adjust your weekly schedule to accommodate other activities or shift focus between different strokes. But this needs to be done in a way that won’t disrupt your weekly workload or swimming intensity.
That’s why we have developed our Swimming Training Scheduler. Not only will it allow you to choose exactly when you want to train, it will also give you the ability to change swimming session types and focuses whenever necessary. But even more importantly it will automatically redistribute the work you need to do across the rest of the week, and balance that load with the rest of the season… all in a matter of seconds. That way the integrity of your swimming training plan remains intact, despite your need to interrupt your normal training routine.
Balancing weekly swimming workouts and efforts in different strokes can be tricky. But you can plan and manage your interval training distribution by stroke on-the-fly and still maintain the top quality of your workouts. Just tell us when you want to train and in which stroke and your swimming workouts will be calculated accordingly.
Swim Smarter, Not Harder
Detailed Daily Workouts
We train to swim stronger and faster. However, to be able to efficiently maximize performance, swimming training also needs to be “smarter” … or in other words, specific to your personal daily needs and overall goals. Regardless of your ability, a swimming training plan needs to tell you precisely what to do, how much to do, and how hard to do it. While this may seem like a simple task, it actually is enormously complex. That’s why our software program computes everything for you from target paces to heart rate to the time you need to rest between swim sets. On top of that we also coordinate each effort to your planned progression, and mate each set to the appropriate energy zone to maximize training effectiveness. And we do all of this in way that is least costly to your body.
Of course there are times when you may need to add remedial or advanced sets to your program, especially if you are an advanced swimmer. So we also have tools that will enable you to create your own swim sets in specific energy zones, allowing you to pinpoint the training effect you need. This way no swimming session is ever wasted, and every day’s swimming will inevitably lead you closer to your goal.
TRAINING CENTER: SAMPLE WEEK SWIMMING TRAINING PLAN
Detailed but easy to read and follow… each swimming workout is precisely calculated to maximize the effect and efficiency of your training and is fully coordinated with your daily and weekly swimming volumes. Get paces, HR, distances, reps, rest, and more. You daily swim workouts are always focused, fun and effective.
Stay in Your Training Zone!
Stay In Your Training Zone!
Every swimming training session is designed to accomplish a specific task, and when placed just right in your training plan, they will all work together to help lead you to your swimming season goal. And the “key” to making every set count, is to swim in precisely the right energy zone. We calculate personal interval intensity zones for you, and actually modify their boundaries automatically as your season progresses.
DYNAMIC MAP OF INDIVIDUAL ENERGY ZONES
We also have the ability to connect required progression to a specific training strategy, ensuring you will hit top form when you need it most. To guide you in this, we suggest a weekly swimming training plan that has been optimized to produce the maximum training effect for that week… all the while giving you the ability to change partial volumes according to the training strategy you have selected.
WEEKLY SWIMMING TRAINING PLAN
Your weekly swimming volumes (both totals and partial, by intensity levels) will depend on the strategy you select. Accordingly, we will automatically coordinate and deliver successful swimming workouts to enable YOU to maintain proper progression to your dream performance.
Your Energy Zones are not carved in stone, and actually can vary dramatically from swimmer to swimmer. Their boundaries will also change as your body becomes more fit. But every effort you make has to be in just the right zone, or your body will not respond properly, and you will not get the results you’re after.
If life were perfect, all you would have to do is follow one of our swimming training plans and it would unerringly lead you to your goal. But you are not a machine, and we don’t expect you to train like one. We know there are going to be days when you are just too sick to swim, and days when you are going to hurt yourself because you are trying to play catch-up (or show off for your girlfriend).
That’s why we have developed online coaching tools to tell you day-by-day exactly where you are in relation to where you need to be to hit your swimming season goal. The method we use to evaluate is original, precise and easy to use. And contrary to conventional methods, it’s based on regular test sets that are already built into our software and devised specifically for you.
All you have to do is log in your actual results, and we calculate everything else for you. This way you can instantly see and be able to correct any deviation from the progression we planned for you. This completely eliminates over or under swimming and all but guarantees you will be in top form on the day of your most important race.
Compare planned to actual progression to uncover how efficient your swimming training strategy actually is. Know where you are and where you are supposed to be every day and week of your season to prevent over or under training and ensure you will peak on the day you need it most.