Weekly yardage (bars) · relative load (gold)
Season periodization
Phases
- 1
Understand the Race · Week 1
Learn how the race is won — splits, stroke rate, walls.
- 2
Build the Plan · Week 2
Write and test a personal race plan.
- 3
Rehearse · Week 3
Rehearse the plan in practice at race pace.
- 4
Execute · Week 4
Execute in competition and reflect.
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 | 15 x 25 free @ 100 race pace | 0:40 | SP2 | 375 |
| Main set | 8 x 50 free @ 200 race pace | 1:05 | SP2 | 400 |
| Secondary | 6 x 100 as 25 drill / 50 swim / 25 build | 1:40 | EN1 | 600 |
| Mental skill | Box breathing 4-4-4-4 before main set | During set | - | |
| Cool-down | 250 easy choice, long strokes | Continuous | EN1 | 250 |
| Total | 3,250 |
Coaching points, lane scaling and a results log for this workout are in the PDF.
Resources
| Resource | Type | Page | |
|---|---|---|---|
| Performance Journal & Reflection — Program Guide | 3 | ||
| Race Planning Worksheet | Worksheet | 20 | |
| Split & Pacing Charts | 21 | ||
| Pre-Race Routine Guide | 22 | ||
| Reflection Journal | Log | 23 |
Bonus tools
Exclusive bonus
Split Calculator Chart
Exclusive bonus
Pre-Race Visualization Script
Exclusive bonus
Meet Day Timeline
- 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 | Understand the Race | Self-talk scripts | 17,500 yd | 65% |
| 2 | Build the Plan | Breathing for calm (box breathing 4-4-4-4) | 21,000 yd | 78% |
| 3 | Rehearse | Visualization of the full race | 24,500 yd | 92% |
| 4 | Execute | Handling a bad swim | 27,000 yd | 100% |