Weekly yardage (bars) · relative load (gold)
Season periodization
Phases
- 1
Foundation · Weeks 1–2
Build aerobic base, refine stroke mechanics and establish routine.
- 2
Aerobic Build · Weeks 3–4
Raise training volume and threshold work; improve consistency.
- 3
Race Development · Week 5
Add race-pace sets, starts, turns and specific event work.
- 4
Sharpen & Race · Week 6
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 | 200 swim / 100 kick / 100 pull | Continuous | EN1 | 400 |
| Pre-set | 4 x 50 drill: 6-kick switch / fist swim | 1:10 | EN1 | 200 |
| Kick | 4 x 75 kick (25 underwater / 50 build) w/ fins | 1:35 | EN2 | 300 |
| Main set | 4 x 300 free @ EN2, descend 1-3 | 4:25 | EN2 | 1,200 |
| Main set | 3 x 200 pull w/ paddles, hold strokes count | 3:00 | EN2 | 600 |
| Secondary | 5 x 25 free dive sprint, max velocity | 1:00 | SP3 | 125 |
| Cool-down | 150 easy choice, long strokes | Continuous | EN1 | 150 |
| Total | 2,975 |
Coaching points, lane scaling and a results log for this workout are in the PDF.
Resources
| Resource | Type | Page | |
|---|---|---|---|
| Return to Swimming — Program Guide | 3 | ||
| Weekly Training Plans | 20–21 | ||
| Technique Drill Sheet | 22 | ||
| Progress Tracking Log | Log | 23 | |
| Goal Setting Worksheet | Worksheet | 24 |
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 | 11,000 yd | 65% |
| 2 | Foundation | aerobic base & technique | 12,500 yd | 73% |
| 3 | Aerobic Build | threshold & consistency | 14,000 yd | 81% |
| 4 | Aerobic Build | threshold & consistency | 13,500 yd | 78% |
| 5 | Race Development | race-pace & skills | 16,500 yd | 98% |
| 6 | Sharpen & Race | sharpen & rest | 17,000 yd | 100% |