Read your plan
Is your training week built right?
You don't need us to write your plan to know if the one you're following holds up. Enter a typical week — running, sprints, swimming, football, or a team sport — and we'll read it against the same cited sport science our plans are built on.
Your week is well-built. Hold the line.
- Intensity balance is on target — 83% easyOn track
Swimming rewards an even bigger aerobic base than running — 80–90% easy. You're there.
Elite swimmers perform 80-90% of training at low intensity, training approximately 1,000+ hours per year; national and international competitive swimmers train 8-10 sessions per week at 24+ km/week as a standard base load.
Norwegian cross-sport study · Frontiers (2022) · Nugent (2019) - 2 CSS/threshold sessions — a workable loadOn track
Enough quality to build the threshold without starving the aerobic base.
Swim training intensity is best organized around three zones anchored to Critical Swim Speed (CSS): Zone 1 = easy aerobic (well below CSS), Zone 2 = threshold/CSS zone (CSS pace ± ~5%), and Zone 3 = high-intensity (above CSS, corresponding to VO2max and race-pace work).
Funai (2022) · Norwegian cross-sport study - Technique work is 22% of the weekOn track
Good — drill and non-crawl volume builds efficiency and easy aerobic base at once.
Non-crawl strokes (backstroke, breaststroke, butterfly) and drill sets with equipment (fins, pull buoy, paddles) serve as the primary means of accumulating Zone 1 aerobic volume in swimming, comprising approximately 30-40% of total training distance.
Norwegian cross-sport study
See where this training gets you.
You've read your week. Now see the college programs your marks put in reach, and get a plan built to close the gap to more of them.