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.
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 | 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 | 3,675 |
Coaching points, lane scaling and a results log for this workout are in the PDF.
Resources
| Resource | Type | Page | |
|---|---|---|---|
| Streamline & Body Position Mastery — 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 | Reduce drag | 17,500 yd | 65% |
| 2 | Drill Mastery | Hold speed | 27,000 yd | 100% |
