Weekly yardage (bars) · relative load (gold)
Season periodization
Phases
- 1
Foundation · Weeks 1–4
Build aerobic base, refine stroke mechanics and establish routine.
- 2
Aerobic Build · Weeks 5–8
Raise training volume and threshold work; improve consistency.
- 3
Race Development · Weeks 9–12
Add race-pace sets, starts, turns and specific event work.
- 4
Sharpen & Race · Weeks 13–16
Reduce volume, sharpen speed and rehearse race plans.
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 | 5 x 300 free @ EN2, descend 1-3 | 3:55 | EN2 | 1,500 |
| Main set | 4 x 200 pull w/ paddles, hold strokes count | 2:40 | EN2 | 800 |
| Secondary | 13 x 25 free @ 100 race pace | 0:45 | SP2 | 325 |
| Cool-down | 250 easy choice, long strokes | Continuous | EN1 | 250 |
| Total | 4,500 |
Coaching points, lane scaling and a results log for this workout are in the PDF.
Resources
| Resource | Type | Page | |
|---|---|---|---|
| High School Performance Blueprint — Program Guide | 3 | ||
| Weekly Training Plans | 20–24 | ||
| Technique Drill Sheet | 25 | ||
| Progress Tracking Log | Log | 26 | |
| Goal Setting Worksheet | Worksheet | 27 |
Bonus tools
Exclusive bonus
Race Pace Chart
Exclusive bonus
Championship Taper Protocol
Exclusive bonus
Season Goal Map
- 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 | Foundation | aerobic base & technique | 19,000 yd | 70% |
| 2 | Foundation | aerobic base & technique | 20,000 yd | 73% |
| 3 | Foundation | aerobic base & technique | 21,000 yd | 76% |
| 4 | Foundation | aerobic base & technique | 18,000 yd | 66% |
| 5 | Aerobic Build | threshold & consistency | 22,500 yd | 82% |
| 6 | Aerobic Build | threshold & consistency | 23,500 yd | 85% |
| 7 | Aerobic Build | threshold & consistency | 24,000 yd | 88% |
| 8 | Aerobic Build | threshold & consistency | 21,500 yd | 78% |
| 9 | Race Development | race-pace & skills | 26,000 yd | 94% |
| 10 | Race Development | race-pace & skills | 26,500 yd | 97% |
| 11 | Race Development | race-pace & skills | 27,500 yd | 100% |
| 12 | Race Development | race-pace & skills | 24,500 yd | 90% |
| 13 | Sharpen & Race | sharpen & rest | 27,500 yd | 100% |
| 14 | Sharpen & Race | sharpen & rest | 24,000 yd | 87% |
| 15 | Sharpen & Race | sharpen & rest | 20,500 yd | 75% |
| 16 | Sharpen & Race | sharpen & rest | 17,500 yd | 63% |