Weekly yardage (bars) · relative load (gold)
Season periodization
Phases
- 1
Foundation · Weeks 1–3
Build aerobic base, refine stroke mechanics and establish routine.
- 2
Aerobic Build · Weeks 4–6
Raise training volume and threshold work; improve consistency.
- 3
Race Development · Weeks 7–8
Add race-pace sets, starts, turns and specific event work.
- 4
Sharpen & Race · Weeks 9–10
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 | 3 x 800 free negative split (2nd 400 faster) | 10:20 | EN2 | 2,400 |
| Main set | 8 x 100 free @ 1500 pace | 1:15 | EN3 | 800 |
| Secondary | 6 x 100 as 25 drill / 50 swim / 25 build | 1:40 | EN1 | 600 |
| Cool-down | 250 easy choice, long strokes | Continuous | EN1 | 250 |
| Total | 5,675 |
Coaching points, lane scaling and a results log for this workout are in the PDF.
Resources
| Resource | Type | Page | |
|---|---|---|---|
| Middle-Distance Performance — Program Guide | 3 | ||
| Weekly Training Plans | 20–22 | ||
| Technique Drill Sheet | 23 | ||
| Progress Tracking Log | Log | 24 | |
| Goal Setting Worksheet | Worksheet | 25 |
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 | 18,500 yd | 68% |
| 2 | Foundation | aerobic base & technique | 19,500 yd | 73% |
| 3 | Foundation | aerobic base & technique | 20,500 yd | 77% |
| 4 | Aerobic Build | threshold & consistency | 19,000 yd | 70% |
| 5 | Aerobic Build | threshold & consistency | 23,500 yd | 87% |
| 6 | Aerobic Build | threshold & consistency | 24,500 yd | 92% |
| 7 | Race Development | race-pace & skills | 26,000 yd | 97% |
| 8 | Race Development | race-pace & skills | 24,000 yd | 89% |
| 9 | Sharpen & Race | sharpen & rest | 27,000 yd | 100% |
| 10 | Sharpen & Race | sharpen & rest | 24,000 yd | 90% |