Marathon Swims

10 weeks to a 10km Marathon Swims


Head swim coach at SFT, Dan has been
coaching since 1990 and holds ASCA, BTF
and ASA swim qualifications. He is a talented
swimmer, former Triathlete and an Open
Water swimmer who has helped thousands
get fit and faster, from their first novice
triathlon to swimming The Channel. Dan
has been the National Masters Open Water
Champion repeatedly since 2008.
He was the British Age Group Record
Holder for 800m front crawl, European
Masters medalist and has completed
several Ironman competitions.
In 2004 Dan was awarded The 220 Triathlon
Magazine Coach of the Year and was runner
up in 2016. Numerous Kona qualifiers
have come from the SFT fitness sessions.
Duathletes have been converted to champion
Triathletes and several AG Triathletes
to Professionals.
10 week swim traini
Congratulations on entering and attempting the
Marathon Swims. This plan will help guide you to
a successful finish. Consistency is key here; some
of the sessions might not feel big enough to help with
a 10km event but over 10 weeks aiming for over
20 sessions it will build up.
The following is a 10-week plan comprising various styles
of sessions (fitness, technical and some with a long-
distance theme) to help you break through to some faster
and technically improved swimming. The main focus is
helping you complete your first 10km pool swim.
Swimming the two key sessions each week will see you
complete your aim of a 10km Marathon Swims, if your
starting point is a reasonable level of swim fitness and
technique. Adding the additional long-distance session
will help you to a faster finish. If you skip a swim – tired,
unwell, do not fancy it – do not clog up the following week
squeezing 4 to 5 into one week. This will leave you with not
enough recovery time to absorb the workload. Just let it go!
In addition to the 2 to 3 recommended swims per week any
Pilates or yoga is going to be of use to help you remain
healthy and recover. Keeping the shoulders healthy is key
as you undertake a lot of swimming through this plan and
at the event. Improving your swim technique will also help
keep the shoulders pain free.
Fitness work is key, but we cannot neglect technique.
A greater swim speed comes from an improvement in
technique with fitness combined. Swim lessons will
help your technique and improve your swim ability
tremendously.
The main sessions outlined below do not include the
traditional warm-up, sub-set or cool down options so
please follow the template to help build your session.
Familiarise yourself with the standard warm-up and
sub-set then insert the main set. By all means add the
other strokes if and when you can. Not easy I appreciate
in public sessions due to space, but if you can swim
them, your predominantly FC (front crawl) shoulders will
appreciate some respite.
Most of us will train in 25m pools but you should try to visit
a 50m to get familiar with the longer distance and fewer
opportunities to stop and rest. Build into any 50m length,
it is a long way and will take some familiarising with. Your
long, streamlined push off counts for less here.
Print this off and keep up to date by adding any significant
mile stones, stroke counts per 50m, totals actually
swum, best time for 400m. Stare this in the face and be
accountable for your swimming. Get the sessions done to
the best of your ability. Always go to the pool with a plan.
ing plan
Swim for Tri, based in London but now coaching across
the UK, is a swim technique and coaching concept brought
to you by the brother and sister team of Dan and Keeley
Bullock. The team share over 30 years experience of
competitive swimming, coaching, teaching swim lessons
and direct involvement with the sport of Triathlon and
Openwater racing as competitors and Coaches.

In the last 13 plus years, the dedicated team at Swim for

Swim for Tri are proud to be:
Tri and their teaching methods have helped thousands to
faster and easier swim sections of their races.
l Selectedswim training partner to
Marathon Swims
l Selected
swim training partner to
CLUB LA SANTA
l Speedo openwater coaching advisors
l 220 magazine award winner and columnist
l TRIATHLETE EUROPE and
l H20penwater Magazines columnist
l Featured Swim Coach on the Joe Beer and
Steve Trew training camps
SESSION STRUCTURE  WEEK 1: SESSION 1 - STEADY INTRODUCTORY WEEK
WARM UP (300m) MAINSET
• 100m FC, normal easy full stroke FC, avoid breaststroke & fly • 50m FC rest 10 secs
• 100m FC, arms only with a pull buoy between the legs • 100m rest 15 secs
Try at the ankles for a different effect • 150m rest 15 secs, with fins
• 50m FC drill opening and closing the fists for 2-3 strokes at a time • 200m rest 25 secs
• 50m choice • 250m rest 25 secs, with pull buoy
• 300m rest 35 secs
• 350m rest 35 secs, with paddles
• 400m rest 45 secs, record time taken

Fist drill: simply clench one or both

TOTAL (1800m)
fists for a set number of strokes But please add the 600m of warmup, subset and swim down each time.

SUBSET (100m)
4 x 25m, rest 15 secs, fast arms with 4 strokes fists clenched into 4 strokes fast arms
with normal hands, then easy for the rest of the length. Just looking to get the heart
rate up ahead of the main set. Pull buoy can sit between the thighs, or
ankles for a harder technical effort
<insert the relevant main set from the following weeks selections here>

SFT SWIM DOWN (200m) WEEK 1: SESSION 2 - FASTER EFFORTS

• 50m with fins, paddles and a snorkel if allowed
• 50m with fins and snorkel
• 50m with only the snorkel
• 50m no swim aids. The idea is that we bolster the stroke after the main set with
the use of swim accessories. The paddles help anchor the hand, the fins drive the
body past the anchored hand and we get a feel for the body moving forwards.
The snorkel will eliminate the head turning for air, allowing better accuracy with
the hand pathways under the body. A little quicker than the previous round?
TOTAL to add to the MAINSET 600m
Assuming 25m pool. If you are in a 50m pool you can always carefully tread water
at 25m before resuming to help convert the session.
To build speed with endurance
MAINSET
• 4x100m best average, rest 10 sec in between each 100m.
Record average time
• A strong effort but not exhaustive, as lots more to come!
• 4x100m best average, rest 15 sec in between each 100m
• 4x100m best average, rest 20 sec in between each 100m
Aim to be quicker than the previous
• 4x100m best average, rest 30 sec in between each 100m
Aim for your fastest round
TOTAL (1600m)
WEEKLY TOTAL 4600m
 WEEK 2: SESSION 1 - BREATHING PATTERNS (BP)  WEEK 3: SESSION 1 - PACING
Swim slow enough to allow the harder patterns to happen. Work on your Getting an idea of what your current pace might deliver during the event.
rotation with the torpedo drill if you struggle breathing to both sides.
MAINSET
MAINSET
5 x 500m FC swum as:
• 500m FC, BP 5 (taking a breath every 5th stroke), rest 20-30 secs throughout
the set • 50m aim race target pace rest 10 secs
• 100m aim race target pace rest 20 secs
• 400m FC, BP 4 (with a pull buoy), alternate lengths switch breathing sides
• 150m aim race target pace rest 30 secs
• 300m FC, BP 3 with fins • 200m recovery with a pull buoy. Breathing every 3rd stroke
• 200m with a snorkel, as much air as you like!
A 30min 1500m is 1/2/3min pacing for the 50m/100m/150m and we can extrapolate
• 100m FC with a BP of ‘3.2’, i.e. breathing every 3rd then take a second breath that to 3hr 20min for 10000m. Just swim the set and work towards even pacing if
to the same side, should provide a little more air compared to every 3rd only you are happy just to complete the event on the day and not worry about a time.
TOTAL (1500m) Rest 45 secs between each 500m.
TOTAL (2500m)
WEEK 2: SESSION 2 - STEADY ENDURANCE
Build your swim fitness WEEK 3: SESSION 2 - BREATHING
MAINSET Breaking habits
• 100m with 15 secs rest
• 200m with 25 secs rest MAINSET
• 300m with 35 secs rest 21x100m rest 30 secs swum steady but only breathing every 5th stroke on the last
• 400m with 45 secs rest, record time length. The idea is to break autopilot and lower drag to use less energy and im-
• 300m rest 30 secs prove technique, usually technique is at its worst when restricting air. Too much?
• 200m rest 30 secs Just do your best to finish with great technique.
• 100m rest 30 secs
TOTAL (2100m)
Alternate even swims FC, odd swims with a pull buoy and paddles if your shoulders WEEKLY TOTAL 5800m
are healthy and pain free.
TOTAL (1600m)
WEEK 2: SESSION 3 - LONG DISTANCE
Optional
• 6x300m resting 30 secs between each, build 1-3, 4-6, so no 3 and 6 are your
quickest
• Exiting the pool and taking your rest on pool deck will help simulate the event
TOTAL (1800m)
WEEKLY TOTAL 6700m
 WEEK 4: SESSION 1 - MIXED PACE  WEEK 5: SESSION 1 - RACE SIMULATION
Use the easier swims for a technique review. Check length of stroke by MAINSET
counting strokes – try to maintain an even count as the pace increases.
2400m FC, safely climb out and exit the pool every 200m. Carefully returning to the
MAINSET water after you stand up.
• 6x300m swum as follows with 40 secs between each Focus on reducing the HEART RATE after the exit and getting back into your swim
• 300m FC swim the second half faster than the first through great technique. The HR will elevate as the blood shifts from the shoulders
• 300m FC swum as 50m with a pull buoy, 50m without & arms to the legs possibly leaving you a little disorientated.
• 300m FC increase effort in blocks of 100m, steady, medium and fast
TOTAL (2400m)
• 300m FC swum as 50m with a pull buoy, 50m FC with paddles
• 300m FC swim the second half faster than the first
• 300m strong effort
WEEK 5: SESSION 1 - FASTER EFFORTS
TOTAL (1800m)
To build speed with endurance
MAINSET – rest an extra 30 between each 6 swims.
WEEK 4: SESSION 2 - SPEED EDURANCE • 6x25m, build pace from 1-4 then hang on for 5 and 6 as rest decreases
MAINSET • Rest 10/20/30/20/10 secs throughout all the blocks of 6 swims as follows
• 6x50m, build 1-4 then hang on for 5 and 6 as rest decreases.
• 400m FC, relaxed 75m into every 4th 25m fast, all with fins, rest 30 secs
Start steady, it is a long session. Optional pull buoy
throughout set.
• 6x75m, build 1-4 then hang on for 5 and 6 as rest decreases
• 300m FC, every 3rd 25m fast, pull buoy and paddles for all
If there is not enough rest on 5 and 6 then ease back the pace a fraction
• 200m FC, every 2nd 25m fast, no swim equipment
• 6x100m, build 1-4 then hang on for 5 and 6 as rest decreases
• 100m FC all fast, record time
Use number 1 to have a recovery swim before building again
• 100m recovery
• 6x75m, build 1-4 then hang on for 5 and 6 as rest decreases
• 10x100m, rest 30 secs. Aim to be within 5 secs of previous fast 100m for all 10
Count strokes and maintain stroke count as you start to fatigue
TOTAL (2100m) • 6x50m, build 1-4 then hang on for 5 and 6 as rest decreases
Optional pull buoy
WEEK 4: SESSION 3 - LONG DISTANCE • 6x25m, build 1-4 then hang on for 5 and 6 as rest decreases
• 7x400m resting 30 secs between each, build 1-4, 5-7, so no 4 and 7 are your Finish well without losing your swim technique
quickest TOTAL (2400m)
• Pull buoy on odd swims, fins on even swims to build strength WEEKLY TOTAL 6000m
• Exiting the pool and taking your rest on pool deck will help simulate the event
Preferably in a 50m pool.
TOTAL (2800m)
WEEKLY TOTAL 8500m
 WEEK 6: SESSION 1 - LEG KICK FOCUS
This mix of FC swimming and legs only will be really taxing. KICK with a board If you do not record a faster time compared to week 1 you might need to focus more
ideally face down for the safest position of the head and spine alignment on some pure technical aspects of your stroke to find if something mechanical is
– come up for air as and when you need. 45 secs rest between swims. holding back your speed. During an easy swim, run a FC diagnostic to check your
technique. Do your palms send water back towards your feet or to the bottom of the
MAINSET pool when you pull with your arms? Are the arm pathways pulling with symmetrical
movements? Do toes point backwards with a streamlined kick or down to the bot-
• 600m FC Steady FC but every 6th length to be swum legs only focus e.g. a body
tom of the pool? Are you kicking from the knee with a two-way pivot to send water
position drill. Check the Extension or Torpedo drill, or 10 kick catch up. Add fins
up to the surface and sink the legs keeping you swimming ‘uphill’? If you can swim
• 500m FC Steady FC every 5th length FC kick with a board
significantly faster with a pull buoy or your stroke count is over 25 (single arms) in a
• 400m FC Steady FC every 4th length FC kick with a board. Add fins for the whole swim
25m pool then you could definitely improve with some technical guidance. Focus on
• 300m FC Steady FC every 3rd length FC kick, add a snorkel and leave the arms
weeks 7 and 8 now to help.
by the side for a tougher kick position
• 200m FC Steady FC with every 2nd length FC kick with a kick board WEEKLY TOTAL 8200m
• 100m FC Hard FC swim, no kick
TOTAL (2100m)

WEEK 6 SESSION 2 - SWIM SPEED & PACING.

MY RECORDS
MAINSET
• 10x50m, rest 20 secs, steady pace Wk 1 Wk 2 Wk 3 Wk 4 Wk 5 Wk 6
• 10x50m, rest 15 secs, aim to be 1 sec quicker than the previous average Resting HR
• 10x50m, rest 10 secs, 1 sec quicker than the previous average
• 10x50m, rest 15 secs, similar pace to previous
• 10x50m, rest 20 secs,1 sec quicker than the previous average Stroke count
TOTAL (2500m) 25m

WEEK 6 SESSION 3: SEE HOW YOU ARE PROGRESSING 100m best

MAINSET average
50m FC rest 10 secs,
100m rest 10 secs, Total swum
150m rest 15 secs, with fins
200m rest 15 secs,
Weekly total
250m rest 20 secs, with pull buoy
300m rest 20 secs,
350m rest 30 secs, with paddles
400m rest 45 secs, record time taken.
TOTAL (1800m)
RECORD YOUR TIME on the 400m, we have deliberately reduced your rest here
to make this harder.
 WEEK 7: SESSION 1 - TECHNIQUE WEEK
MAINSET
• 150m FC at 50% effort into 50m drill – 5 strokes both fists clenched,
5 strokes normal FC and repeat this drill, rest 30 secs.
• 150m FC at 60% effort into 50m drill – 2 strokes both fists clenched,
7 strokes normal FC and repeat this drill, rest 30 secs.
• 150m FC at 70% effort into 50m drill – 25m one fist clenched the other hand
normal, into 25m the other fist clenched the other hand normal, rest 30 secs.
• 150m FC at 80% effort into 50m drill as 25m one hand fingers spread wide the
other hand as a fist, into 25m switch hands. Rest 30secs.
4 SETS TO TOTAL (2400m)
WEEK 7: SESSION 2 - IMPROVING ACCURACY OF THE ARM
PULL
MAINSET
5x300m swum as:
• Odd swims comprise 250m at 60% pace into 50m of 10 kick catch-up – take
10 kicks between each arm cycle. If you can use a snorkel then watch where the
hands are sending you. Slow alternate single arms are effective for improving
your pulling movements
• Even swims comprise 50m of 10 kick catch-up into 250m of FC at 75% effort
Rest 30 secs between 300m swims. MAINSET
TOTAL (1500m)
WEEKLY TOTAL 5100m
 WEEK 8: SESSION 1 - TECHNICAL ENDURANCE
Catch the water with the hand and forearm for the best hold on the water.
Fingertips point downwards when pulling back; keep the palm of the hand facing the
wall you are swimming away from. Rather than palm down which will lift you upwards.
Rest 30 secs between swims:
• 300m FC with a slightly more challenging BP (breathing pattern) than normal
Try to maintain a similar stroke count on first and last length
• 250m pull with paddles and snorkel. Keep the head still
• 200m no accessories but try to maintain a similar stroke count on first and
last length
• 150m pull with paddles and snorkel. Keep the head still
• 100m no accessories but try to reduce stroke count by 1 per length to refocus
on good technique
Start at the 300m work down and up as far as time allows (2000m)
WEEK 8: SESSION 2 - ONE ARM DRILL TO IMPROVE SWIM
TECHNIQUE
If the ‘advanced single arm’ proves too much, return to the original style of
drill with the non-stroking arm out in front or stick with extension position.
Advanced implies the unused arm remains at the side of the body and does
not move. Breathe away from the stroking arm between arm cycles. Stroking
arm ‘rests’ out in front during the breath. Upper body fully rotates so it more
closely mimics full stroke compared to the traditional single arm variation.
• 10x150m FC, rest 20 secs between each swim
• Odd swims – first 50m should be swum as single arm (25m left, 25m right)
Add fins if attempting advanced single arm. Finish with 100m FC
• Even swims – full stroke FC, steady but technically as good as can be, taking
from the previous drill where the body would have worked harder to balance itself
with only one arm working
TOTAL (1500m)
WEEK 8: SESSION 3 - LONG DISTANCE
• 8x350m resting 30 secs between each, build 1-4, 5-8, so no 4 and 8 are your
quickest
Optional pull buoy on the even swims
TOTAL (2800m)
WEEKLY TOTAL 8100m
 WEEK 9: SESSION 1 - TECHNICAL ENDURANCE  WEEK 10: SESSION 1 - EVENT PREPARATION
Maintain good technique throughout, take more rest if you feel that your tech- MAINSET
nique is falling apart. Count strokes on the 250m FC swim and rethink your
• 2000m FC, safely climb out and exit the pool every 200m. Carefully returning to the
technique if this number starts to go up.
water after you stand up.
• 4x500m continuous, swum as follows: • Focus on reducing the HEART RATE after the exit and getting back into your swim
• 50m 10 kick catch-up (10 kicks between each single arm cycle) through great technique. The HR will elevate as the blood shifts from the shoulders
• 200m pull at 70% effort preferably with a snorkel and arms to the legs possibly leaving you a little disorientated.
• 250m FC swim at 80%, BP (breathing pattern 3, 2, 3, 2 continuous for each length)
TOTAL (2000m)
Rest 30 secs between 500m swims and 10 secs between drill/pull/swim if necessary
TOTAL (2000m) WEEK 10 SESSION 2 - RACE WEEK
• Rest
WEEK 9 SESSION 2 - STRENGTH WITH SWIM EQUIPMENT • Stretch, Massage, relax. Ideally swim an easy 1000m mid-week to keep
Use the breath holding aspect of this main set to keep the intensity low and a connection to the water. Mix some drills but keep the heart rate low. Don’t worry
get some good distance swum. Aerobic fitness and fine technique are to be about the warm up and subset.
focused on using various breathing patterns (BP).
TOTAL (1000m)
• 300m FC, second half faster than the first 250m
• FC swum with fins, BP5
Rest 45 secs throughout
• 200m FC, swum with paddles, BP4
• 150m FC pull, BP3
• 100m FC swim, BP2
• 50m strong, 4-6 breaths per length, your choice when you use them
• 250m easy, preferably non FC then continue with:
• 100m FC, BP5
Rest 30 secs throughout
• 150m FC pull, BP4
• 200m FC with paddles, BP3
• 250m FC with fins, BP2 (alternate sides to alternate lengths)
• 300m FC, second half faster than the first
TOTAL (2300m)
WEEKLY TOTAL 5500m
RACE DAY

(10000m) MY RECORDS
• Food and nutrition should be prepared and planned for
• Great Streamlines off each wall. With 100 opportunities to push off the wall well, Wk 7 Wk 8 Wk 9 Wk 10
you could save yourself a lot of swimming Resting HR
• Spare goggles?
• Swim suit good? Bring a spare. Cream if you know your shoulders/armpits
chaffed during the practice long distance sets
Stroke count
• Be considerate of all in the water as you pass people 25m
• Practice exiting and returning to the water in your training at frequent
opportunities as this can leave you light-headed if new to you 100m best
• Start steady, 10km is a long way
• Count strokes at frequent intervals to amuse and engage the brain, aim for
average
1m with each arm pull i.e. 50 strokes or less per length
• Run a technique diagnostic at the start of each 1km, think about small kick, Total swum
fingertips pointing down and so palms pushing water towards the feet, head still
unless turning to breathe, push and exit the hands past the hips
Weekly total
WEEKLY TOTAL 13600
PLAN TOTAL 72100
 Phone: 020 7247 2998 www.marathonswims.com

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