Weekly yardage (bars) · relative load (gold)
Season periodization
Phases
- 1
Awareness · Week 1
Understand the key positions and feel of the stroke.
- 2
Drill Mastery · Week 2
Repeat drills until positions become automatic.
- 3
Integration · Week 3
Blend drills into full stroke at moderate effort.
- 4
Speed with Skill · Week 4
Hold technique at race tempo and under fatigue.
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
| Part | Set | Interval | Zone | Yards |
|---|---|---|---|---|
| Warm-up | 350 swim / 200 kick / 200 pull | Continuous | EN1 | 750 |
| Pre-set | 7 x 50 drill: 6-kick switch / fist swim | 1:05 | EN1 | 350 |
| Kick | 7 x 75 kick (25 underwater / 50 build) w/ fins | 1:25 | EN2 | 525 |
| Main set | 8 x 100 as 25 drill / 50 swim / 25 build | 1:30 | EN1 | 800 |
| Main set | 8 x 50 free distance-per-stroke, count strokes | 1:00 | EN2 | 400 |
| Secondary | 13 x 25 free @ 100 race pace | 0:45 | SP2 | 325 |
| Cool-down | 250 easy choice, long strokes | Continuous | EN1 | 250 |
| Total | 3,400 |
Coaching points, lane scaling and a results log for this workout are in the PDF.
Resources
| Resource | Type | Page | |
|---|---|---|---|
| Elite Starts & Breakouts — Program Guide | 3 | ||
| Drill Progressions | 20 | ||
| Common Faults & Fixes | 21 | ||
| Video Analysis Checklist | Video Guide | 22 | |
| Daily Practice Log | Log | 23 |
Bonus tools
Exclusive bonus
Stroke Rate Tracker
Exclusive bonus
Fault-Fix Flowchart
Exclusive bonus
Coach's Video Review Card
- Coach's introduction & outcomes
- Energy systems & training zones
- Week-by-week plan
- Benchmark tests & pace chart
- Fuel, recovery & glossary
Week by week
| Week | Phase | Theme | Volume | Load |
|---|---|---|---|---|
| 1 | Awareness | Explosive starts | 17,500 yd | 65% |
| 2 | Drill Mastery | Fast breakouts | 21,000 yd | 78% |
| 3 | Integration | Explosive starts | 24,500 yd | 92% |
| 4 | Speed with Skill | Fast breakouts | 27,000 yd | 100% |
Save with a bundle
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
SkillsSave 35%4-program bundle
Fast Walls Bundle
Win the race off every wall: turns, underwaters and breakouts.
- — Turns, Walls & Transitions
- — Underwater Dolphin Kick Development
- — Elite Starts & Breakouts
- — Explosive Starts & Turns
$167
$109
48 workouts · 112 pages