Save 35%
Featured bundles
Most completeSave 35%6-program bundle
Stroke Mastery Collection
All four stroke blueprints plus streamline and the 100-drill library.
- — Freestyle Stroke Blueprint
- — Backstroke Stroke Blueprint
- — Breaststroke Stroke Blueprint
- — Butterfly Stroke Blueprint
- — Streamline & Body Position Mastery
- — 100-Drill Swimming Development Library
$229
$149
72 workouts · 168 pages
SpeedSave 35%4-program bundle
Sprinter’s Arsenal
Speed, power, starts and the 50/100 race plan.
- — Sprint Performance System
- — 50/100 Sprint Race Strategy
- — Elite Starts & Breakouts
- — Explosive Starts & Turns
$183
$119
48 workouts · 114 pages
EnduranceSave 36%4-program bundle
Distance Engine
Aerobic power and pacing for the 500 to the mile.
- — Distance Swimming Development
- — 400/500 Distance Race Planning
- — 1000/1650 Distance Strategy
- — Swimming Mobility & Flexibility
$185
$119
48 workouts · 115 pages
Most popular
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EST Blueprint
Competitive Programs
12 weeks
The Swimmer’s Breakthrough
The Swimmer’s Breakthrough
Senior / Collegiate Track
$69
EST Blueprint
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College-Bound Swimmer
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Collegiate / NCAA
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Freestyle Stroke Blueprint
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Competitive Programs
8 weeks
Sprint Performance System
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EST Blueprint
Strength & Dryland
16 weeks
High School Strength & Conditioning
High School Strength & Conditioning
High School Varsity
$75
EST Blueprint
Race & Mental
21 days
Championship Meet Preparation
Championship Meet Preparation
Senior / Collegiate Track
$33
EST Blueprint
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4 weeks
Underwater Dolphin Kick Development
Underwater Dolphin Kick Development
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EST Blueprint
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Swimmer Mental Toughness
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Shop by category
Competitive Programs
Season-long development by age and event.
12 programs →
Stroke Technique
Blueprints for every stroke, start, turn and kick.
9 programs →
Strength & Dryland
Swim-specific strength, mobility and conditioning.
14 programs →
Race & Mental
Race strategy, confidence and championship prep.
13 programs →
The library
Content by category
In every Blueprint
- Full-color cover & coach's introduction
- 12 fully written workouts with intervals and zones
- Energy-system & training-zone science
- Season periodization charts
- Lane scaling for every ability
- Benchmark tests & pace charts
- 3 exclusive bonus tools
- Fuel, recovery & glossary
Why EST Blueprint
| Feature | EST Blueprint | Typical free plan |
|---|---|---|
| Periodized season plan | ||
| Every set with interval & zone | ||
| Lane scaling A / B / C | ||
| Training-zone science | ||
| Dryland & mobility integration | ||
| Race pace & split charts | ||
| Bonus tools |
Instant PDF access
Download, print or open on deck.
Coach-built structure
NCAA-style periodization.
Ready today
Start week 1 at your next practice.
