Elite Swim Training
Race & Mental

EST Blueprint · Senior / Collegiate Track

Championship Meet Preparation

Final preparation

Bonus: Split Calculator ChartBonus: Pre-Race Visualization ScriptBonus: Meet Day Timeline

$33

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21 days

Duration

12

Full workouts

40,225 yd

In the pack

28

PDF pages

3

Bonuses

Weekly yardage (bars) · relative load (gold)

Season periodization

Phases

  1. 1

    Understand the Race · Week 1

    Learn how the race is won — splits, stroke rate, walls.

  2. 2

    Build the Plan · Week 2

    Write and test a personal race plan.

  3. 3

    Rehearse · Week 3

    Rehearse the plan in practice at race pace.

Share of training time

Intensity by phase

Season zone mix

  • EN1 Recovery20%
  • EN2 Endurance35%
  • EN3 Threshold17%
  • SP1 VO2 / Lactate11%
  • SP2 Race pace11%
  • SP3 Sprint6%

12 complete sessions

The Workout Pack

PartSetIntervalZoneYards
Warm-up350 swim / 200 kick / 200 pullContinuousEN1750
Pre-set7 x 50 drill: 6-kick switch / fist swim1:05EN1350
Kick7 x 75 kick (25 underwater / 50 build) w/ fins1:25EN2525
Main set15 x 25 free @ 100 race pace0:40SP2375
Main set8 x 50 free @ 200 race pace1:05SP2400
Secondary6 x 25 free dive sprint, max velocity1:00SP3150
Mental skillBox breathing 4-4-4-4 before main setDuring set-
Cool-down250 easy choice, long strokesContinuousEN1250
Total2,800

Coaching points, lane scaling and a results log for this workout are in the PDF.

Resources

ResourcePage
Championship Meet Preparation — Program Guide3
Race Planning Worksheet20
Split & Pacing Charts21
Pre-Race Routine Guide22
Reflection Journal23

Bonus tools

Exclusive bonus

Split Calculator Chart

p. 25

Exclusive bonus

Pre-Race Visualization Script

p. 26

Exclusive bonus

Meet Day Timeline

p. 27
  • Coach's introduction & outcomes
  • Energy systems & training zones
  • Week-by-week plan
  • Benchmark tests & pace chart
  • Fuel, recovery & glossary

Week by week

WeekPhaseThemeVolumeLoad
1Understand the RaceRace anatomy and goal time17,500 yd
65%
2Build the PlanBreaking the race into segments23,000 yd
85%
3RehearseStart and breakout plan27,000 yd
100%

Save with a bundle

PeakSave 37%

4-program bundle

Championship Season

Peak on the day that matters: taper, recovery and confidence.

  • — Championship Meet Preparation
  • — Championship Taper Strength Guide
  • — Swimmer Recovery & Readiness
  • — Competition Confidence Builder

$142

$89

48 workouts · 112 pages

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