Pace per 100 m
Sets with pace targets calculated from your times or your test.
A swimming training plan, from technique to race pace
In swimming, technique matters as much as fitness. A good plan combines drills, pace sets and endurance without drowning you in pointless metres.
Zenvit plans your pool or open-water sessions with paces per 100 m, and adjusts them to your progress and your watch data.
I want my planHow Zenvit coaches you
Technique every week
Drills and technique sets in your warm-up, because that's where you gain the most.
Open water
Sighting, starts and steady pace for sea, river or triathlon swims.
Example week
| Monday | Technique: 1500 m with drills |
|---|---|
| Tuesday | Rest |
| Wednesday | Threshold: 10 × 100 m at 1500 m pace |
| Thursday | Strength and mobility 30 min |
| Friday | Endurance: 3 × 600 m continuous |
| Saturday | Open water 40 min or continuous pool swim |
| Sunday | Rest |
Example for swimmers doing 3–4 sessions a week. Paces adjust to your real times.
Coach's tips
- Do a 400 m and 200 m (or 1000 m) test to set your paces.
- Keep good technique in every session, even the hard ones.
- Practise bilateral breathing and sighting for open water.
- Little and often beats a lot and rarely.
Frequently asked questions
How often should I swim each week?
Three sessions a week already bring consistent progress; four or more if you compete.
Does my watch record swimming?
Yes, most watches record pool and open-water swims. Zenvit uses that data to adjust your plan.
Is it good for the swim leg of a triathlon?
Yes. We also have triathlon plans that balance all three sports.
I'm a beginner. Can I follow the plan?
Yes. The plan starts with technique and basic endurance, at your level.
Related guides
- FTP, threshold and training zonesZones turn the plan into concrete numbers for your body. Without up-to-date thresholds, the targets are wrong.
- Transitions in duathlon and triathlonGoing from bike to run is hard. Train it with combined sessions (bricks) and rehearse your transitions.
- Recovery, sleep and HRVTraining only pays off if you recover. Sleep 7–9 hours, and use your HRV trend (not a single day) to adjust your load.
- Periodisation: organising the season in blocksSplit the season into phases with different goals and raise the load in a controlled way, with recovery weeks.
Other sports
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