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. 2014 Oct;9(5):712–725.

Table 3.

Key Points of the Return to Swimming Protocol (RTSP). Overview of the RTSP including the major components of a swimming workout and criteria for progression.

Phase I Phase II – Join Team
Week One 1000‐1500 Week Two 1500‐2200 Week Three 2200‐3000 Week Four 2800‐3900 Week Five 3500‐4700+
Warm Up (300‐400) (600‐700) (700‐900) (900‐1100) (1000‐1200)
Drills Stroke Technique using drills (300‐500) Stroke Technique using drills (400‐600) Stroke Technique using drills Incorporate drills in the beginning and end of practice (600‐700) Incorporate drills in the beginning and at the end of practice (700‐900) A drill set should be incorporated at the end of the workout (800‐1000)
Kick With fins or zoomers, but no kick board Kick on side or back Arms can be at side or streamlined position if painfree (400 ‐600) With fins or zoomers but no kick board Kick on side or back Arms can be at side or streamlined position if painfree (500 ‐900) With fins or zoomers, but no kick board Kick on side or back Arms can be at side or streamlined position if painfree (700‐900) With fins or zoomers Kick board if comfortable Kick on side or back Arms can be at side or streamlined position if painfree (700‐900)

  • Kick with board if pain free

  • Or

  • Kick in streamlined position, on side or supine with arms at sides

  • Fins and zoomers are optional (700‐900)
Intervals None None

  • 1 set on interval at 70% effort 1

  • 1 set on interval about 10 slower than regular practice pace (200‐500)

  • Gradually increase number of sets with interval work

  • Maintain correct stroke technique (500‐1000)

  • Start on interval 5‐10 sec slower than pre‐injury pace, progress to pre‐injury interval gradually

  • Maintain correct stroke technique (800‐1300)
Pull Set None None None None

  • Start pull set conservatively (200‐300)

  • Increase pulling yardage by 300 as tolerated

  • DO NOT USE PADDLES! Stop immediately if pain or discomfort is felt.
Rest between repetitions 20‐30 seconds for all 10‐20 seconds for all 10‐15 seconds between repetitions Interval 5‐10 seconds rest Longer swims should have longer rest periods 10‐15 sections between repetitions Interval 5‐10 seconds rest Longer swims should have longer rest periods 5‐15 sections between repetitions Interval 3‐10 seconds rest Longer swims should have longer rest periods
Criteria to Progress

  1. Pain free

  2. Proper stroke technique during drills per coaches assessment
    • a. Bent elbow recovery
    • b. 4‐6 beat kick
    • c. Symmetrical body roll

  1. Pain free

  2. Proper stroke technique during drills per coaches assessment
    • a. Bent elbow recovery
    • b. 4‐6 beat kick
    • c. Symmetrical body roll

  1. Pain free during and after practice

  2. Ability to maintain good stroke technique at end of practice.

  3. No shoulder pain during interval work

 Join Team

  1. Pain free during and after practice

  2. Ability to maintain good stroke technique

  3. No pain or discomfort during interval work

  1. Completely pain free

  2. Maintain stroke technique

  3. Complete pull work pain free

  4. No pain or discomfort during interval work

All distance is represented in yards.