This is one of the most individualized ready-to-use swimming programs available online.
Why This Program Is Different
- Training paces and energy zones are not pre-fixed
- Intervals are calculated specifically for you
- All sets are adjusted to your current conditioning level and physiology
This ensures you receive maximum training stimulus rather than generic volume or pace prescriptions.
What You’ll Work On
- Warm-up and warm-down structure
- Aerobic and anaerobic development
- Scull, drill, quality, pull, and kick sets
- Overspeed and resistance training
- Starts, turns, and finishes
- Underwater dolphin kick development
Every component is programmed with purpose and progression throughout 12 weeks.
What’s Included
- Terminology Dictionary (PDF)
- Tips & Tricks PDF to maximize training effectiveness
- Program introduction video
- Frequently Asked Questions (PDF)
Suitable For
- 100–200 m freestyle, backstroke, butterfly, and IM swimmers
- Competitive swimmers seeking structured, data-driven training
- Athletes who want clarity, progression, and purpose in every session
