Yards or meters
Use the written distances in either yards or meters. Choose one unit and keep it consistent.
ONVOUS / SWIM CLUB52 WEEKS · 156 WORKOUTS · ADULT PROGRAM
Edition 01 / August 2026
52 WEEKS
IN THE
LANE.
A complete one-year progression for adult lap swimmers. Three sessions each week, moving from clean mechanics to durable speed.
0152
Progressive weeks
02156
Complete workouts
033x
Swims each week
044
Training blocks
Start here
BUILT TO
PROGRESS.
A, B, then C
Complete the sessions in order with at least one easy or rest day between demanding swims.
Own your volume
Remove 25% of the main set when needed. Never sacrifice clean movement simply to finish a number.
RPE 1-10
Most work lives between easy 3 and strong 8. Only labeled benchmarks ask for a harder effort.
New to swim workouts?
READ ANY
SET.
Each line tells you how many times to repeat a swim, how far to go, how hard to work, and how long to rest. Distances work in yards or meters—choose the unit used by your pool and stay consistent.
One line, explained
4 × 50 build, :20 rest
- 4 ×Repeat the instruction four separate times.
- 50Swim 50 yards or meters each time. In a 25-yard or 25-meter pool, that is two lengths.
- BuildStart each 50 at an easy pace and gradually get faster before the finish. Do not sprint from the start.
- :20 restAfter each 50, stop and rest for 20 seconds before beginning the next one.
Keep this key nearby
Plain-language swim definitions
If a workout combines terms, read them from left to right. For example, “6 × 50 descend, :15 rest” means six separate 50s, each one a little faster than the previous one, with 15 seconds of rest after every 50.
| Term | What it means |
|---|---|
| 25 / 50 / 100 | The distance to swim in your pool’s unit. In a 25-yard pool, a 50 is two lengths and a 100 is four lengths. |
| Length | One trip from one end of the pool to the other. A lap is sometimes used differently, so this program uses distance instead. |
| 4 × 50 | Swim 50 four separate times. Follow the listed rest or easy recovery after every 50. |
| :15 / :20 rest | Stop for 15 or 20 seconds after each repeat. Start counting when you touch the wall. |
| Choice | Choose any stroke you can swim safely and comfortably. |
| Freestyle | Front crawl unless the workout specifically says “choice.” |
| By 25 / by 50 | Change the instruction after every 25 or 50. “Fast/easy by 50” means one fast 50, then one easy 50. |
| Easy / smooth | Relaxed and controlled. You should finish feeling able to continue. |
| Moderate / steady | A sustainable working effort. Your breathing is deeper, but your pace and technique stay controlled. |
| Strong / fast | Challenging but controlled. Fast does not automatically mean an all-out sprint. |
| Sprint | Near-maximum speed for a short distance while keeping safe, stable technique. |
| Build | Begin one repeat easy and gradually increase speed within that same repeat, finishing strong. |
| Descend | Make each repeat faster than the one before it. In 4 × 50 descend, the first is easiest and the fourth is fastest. |
| Hold | Keep the same target pace, effort, or technique on every repeat. |
| Pace | The speed or time you aim to repeat consistently. |
| Split | The time for one part of a longer swim, such as each 100 within a 400. |
| Negative split | Swim the second half of the distance faster than the first half. |
| RPE 1–10 | Your rating of effort: 1 is extremely easy, 5–6 is steady to challenging, 8 is strong, and 10 is your maximum. |
| Warm-up / cool-down | Warm-up is easy swimming at the beginning. Cool-down is very easy swimming at the end. |
| Aerobic | Sustainable conditioning work. You are working, but not sprinting or losing control of your breathing. |
| Threshold | A hard pace you can repeat with short rest. It should stay controlled; slow down if your technique falls apart. |
| Recovery | Intentionally easy swimming or rest that helps you prepare for the next harder effort. |
| Benchmark | A repeatable test swim used to track your own progress over time—not a race against anyone else. |
| Drill | A slower, skill-focused movement used to practice one part of your stroke. |
| Kick | Use mainly your legs. Use a kickboard only if it is comfortable and familiar. |
| Pull | Use mainly your arms, usually with a pull buoy held between the thighs if one is available and familiar. |
| Stroke count | Count how many arm strokes you take for one length. The goal is consistency and control, not simply the lowest number. |
| Catch-up | A freestyle drill: keep the front arm extended until the recovering hand nearly meets it, then begin the next stroke. |
| Fingertip drag | A freestyle drill: during the arm recovery, keep the elbow relaxed and lightly skim the water with your fingertips. |
| 6-kick switch | Balance on one side for six kicks, then rotate and change the leading arm. Move slowly and stay relaxed. |
| Scull 1 | With arms near the front of the stroke, make small inward-and-outward sweeps with the hands and forearms to feel pressure on the water. |
| Single-arm / fist drill | Single-arm uses one arm while the other rests; switch sides as written. Fist drill means swim freestyle with gently closed hands, then reopen them for normal swimming. |
| Breakout | The first strokes as you rise to the surface after pushing off the wall. Keep it smooth; do not add prolonged underwater breath-holding. |
| Paddles optional | Hand paddles add resistance. Skip them unless you have used them comfortably and can keep your shoulders pain-free. |
| Bilateral breathing | Practice breathing to both sides, often by alternating sides over several breaths. Use a pattern that feels safe and never hold your breath to force it. |
Read before participating
SAFETY +
RELEASE.
Swimming and strenuous exercise involve real risk, including serious injury, drowning, and death. This program is for adults age 18 or older who are competent lap swimmers.
Medical and water-safety acknowledgment
You are responsible for deciding whether participation is appropriate and for obtaining advice or clearance from a qualified health care professional. Stop immediately and seek appropriate medical care for chest pain or pressure, severe or unusual shortness of breath, faintness, dizziness, confusion, a fast or irregular heartbeat, or any other concerning symptom.
Never swim alone. Use a supervised pool or designated swimming location with a lifeguard whenever possible. Follow facility rules. Do not hyperventilate or perform prolonged underwater breath-holding. Do not swim while impaired by alcohol, drugs, fatigue, illness, unsafe weather, or medication that affects judgment, balance, or coordination.
Voluntary participation and assumption of risk
Participation is voluntary. You knowingly accept all inherent and ordinary risks of swimming and exercise, known or unknown, including slips, falls, collisions, equipment failure, overexertion, muscle or joint injury, cardiac or respiratory events, infection, weather and water hazards, drowning, and death. You choose the environment, pace, equipment, and level of supervision.
The program provides general educational information, not individualized coaching, medical care, diagnosis, treatment, rescue services, or lifeguard supervision. Onvous LLC and Onvous Swim Club do not evaluate your health, swimming ability, pool, open-water conditions, or execution of any workout.
Release and covenant not to sue
To the fullest extent permitted by California law, you release, waive, and discharge Onvous LLC, Onvous Swim Club, and their owners, members, managers, officers, employees, agents, contractors, affiliates, successors, and assigns from claims arising from use of this program or participation in its workouts, including claims alleging ordinary negligence.
This release does not apply to gross negligence, reckless or willful misconduct, fraud, or any liability that cannot lawfully be released. You agree to be responsible for third-party claims, losses, or costs caused by your own negligent or wrongful acts while using the program.
Emergency care, California law, and severability
You authorize reasonable emergency assistance if you are unable to consent and accept responsibility for resulting medical, rescue, transportation, and related costs. Onvous LLC and Onvous Swim Club have no duty to monitor participation or provide emergency assistance.
California law governs. Any dispute shall be brought in a court of competent jurisdiction in San Diego County, California, unless applicable law requires otherwise. If any provision is unenforceable, it shall be modified only to the minimum extent necessary, and the remaining provisions shall continue in effect.
Download the 52-week PDF
Select the acknowledgment checkbox to enable the PDF download. This acknowledgment is not stored by the theme. See the complete release and signature line inside the PDF. Questions: support@onvous.com.
Safety references: CDC Drowning Prevention ↗ · U.S. Physical Activity Guidelines ↗. Legal references: California Civil Code §1668; City of Santa Barbara v. Superior Court, 41 Cal. 4th 747 (2007).
The complete year
EVERY WEEK.
EVERY SET.
Open any week to see all three sessions, exact sets, distances, rest, effort, and total volume. New swimmer? Keep the workout key nearby.
WEEK 01 FOUNDATION 01Find your line 5,500 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 4-6
1,700A / LINE + RHYTHM
Build an economical stroke before adding effort.
- WARM
200 easy + 4 x 25 build, :15 rest
300 - SKILL
6 x 50 as 25 catch-up / 25 swim, :15 rest
300 - MAIN
6 x 100 smooth aerobic, :20 rest; hold stroke count
600 - PULL
4 x 50 steady pull, :15 rest
200 - FINISH
4 x 25 build to strong, :25 rest
100 - COOL
200 very easy choice
200
RPE 5-7
1,700B / PACE CONTROL
Learn the difference between smooth, strong, and fast.
- WARM
300 easy choice
300 - PREP
4 x 50 as 25 drill / 25 swim, :15 rest
200 - MAIN
8 x 75 as 25 smooth / 25 strong / 25 smooth, :20 rest
600 - SPEED
8 x 25 fast with perfect form, :30 rest
200 - KICK
4 x 50 easy-moderate kick, :20 rest
200 - COOL
200 easy
200
RPE 5-6
2,100C / LONG LANE
Stay relaxed as the repeats get longer.
- WARM
400 easy, choice by 100
400 - SKILL
4 x 50 long freestyle, count strokes
200 - MAIN
3 x 300 steady, :30 rest; last 50 slightly stronger
900 - PULL
4 x 100 smooth pull, :20 rest
400 - COOL
200 very easy
200
WEEK 02 FOUNDATION 01Quiet the kick 6,150 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 4-6
1,900A / LINE + RHYTHM
Build an economical stroke before adding effort.
- WARM
200 easy + 4 x 25 build, :15 rest
300 - SKILL
6 x 50 as 6-kick switch, :15 rest
300 - MAIN
8 x 100 smooth aerobic, :20 rest; hold stroke count
800 - PULL
4 x 50 steady pull, :15 rest
200 - FINISH
4 x 25 build to strong, :25 rest
100 - COOL
200 very easy choice
200
RPE 5-7
1,850B / PACE CONTROL
Learn the difference between smooth, strong, and fast.
- WARM
300 easy choice
300 - PREP
4 x 50 as 25 drill / 25 swim, :15 rest
200 - MAIN
10 x 75 as 25 smooth / 25 strong / 25 smooth, :20 rest
750 - SPEED
8 x 25 fast with perfect form, :30 rest
200 - KICK
4 x 50 easy-moderate kick, :20 rest
200 - COOL
200 easy
200
RPE 5-6
2,400C / LONG LANE
Stay relaxed as the repeats get longer.
- WARM
400 easy, choice by 100
400 - SKILL
4 x 50 long freestyle, count strokes
200 - MAIN
4 x 300 steady, :30 rest; last 50 slightly stronger
1,200 - PULL
4 x 100 smooth pull, :20 rest
400 - COOL
200 very easy
200
WEEK 03 FOUNDATION 01Hold the water 6,800 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 4-6
2,100A / LINE + RHYTHM
Build an economical stroke before adding effort.
- WARM
200 easy + 4 x 25 build, :15 rest
300 - SKILL
6 x 50 fingertip drag into long swim, :15 rest
300 - MAIN
10 x 100 smooth aerobic, :20 rest; hold stroke count
1,000 - PULL
4 x 50 steady pull, :15 rest
200 - FINISH
4 x 25 build to strong, :25 rest
100 - COOL
200 very easy choice
200
RPE 5-7
2,000B / PACE CONTROL
Learn the difference between smooth, strong, and fast.
- WARM
300 easy choice
300 - PREP
4 x 50 as 25 drill / 25 swim, :15 rest
200 - MAIN
12 x 75 as 25 smooth / 25 strong / 25 smooth, :20 rest
900 - SPEED
8 x 25 fast with perfect form, :30 rest
200 - KICK
4 x 50 easy-moderate kick, :20 rest
200 - COOL
200 easy
200
RPE 5-6
2,700C / LONG LANE
Stay relaxed as the repeats get longer.
- WARM
400 easy, choice by 100
400 - SKILL
4 x 50 long freestyle, count strokes
200 - MAIN
5 x 300 steady, :30 rest; last 50 slightly stronger
1,500 - PULL
4 x 100 smooth pull, :20 rest
400 - COOL
200 very easy
200
WEEK 04 FOUNDATION 01Absorb and reset 5,500 TOTAL / 3 SWIMS
Recovery week. Reduce urgency, protect technique, and leave the pool feeling better than you arrived.
RPE 3-4
1,700A / LINE + RHYTHM
Build an economical stroke before adding effort.
- WARM
200 easy + 4 x 25 build, :15 rest
300 - SKILL
6 x 50 scull 1 into freestyle, :20 rest
300 - MAIN
6 x 100 smooth aerobic, :20 rest; hold stroke count
600 - PULL
4 x 50 steady pull, :15 rest
200 - FINISH
4 x 25 build to strong, :25 rest
100 - COOL
200 very easy choice
200
RPE 4
1,700B / PACE CONTROL
Learn the difference between smooth, strong, and fast.
- WARM
300 easy choice
300 - PREP
4 x 50 as 25 drill / 25 swim, :15 rest
200 - MAIN
8 x 75 as 25 smooth / 25 strong / 25 smooth, :20 rest
600 - SPEED
8 x 25 fast with perfect form, :30 rest
200 - KICK
4 x 50 easy-moderate kick, :20 rest
200 - COOL
200 easy
200
RPE 4
2,100C / LONG LANE
Stay relaxed as the repeats get longer.
- WARM
400 easy, choice by 100
400 - SKILL
4 x 50 long freestyle, count strokes
200 - MAIN
3 x 300 steady, :30 rest; last 50 slightly stronger
900 - PULL
4 x 100 smooth pull, :20 rest
400 - COOL
200 very easy
200
WEEK 05 FOUNDATION 01Bilateral rhythm 6,150 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 4-6
1,900A / LINE + RHYTHM
Build an economical stroke before adding effort.
- WARM
200 easy + 4 x 25 build, :15 rest
300 - SKILL
6 x 50 single-arm, alternate sides by 25, :15 rest
300 - MAIN
8 x 100 smooth aerobic, :20 rest; hold stroke count
800 - PULL
4 x 50 steady pull, :15 rest
200 - FINISH
4 x 25 build to strong, :25 rest
100 - COOL
200 very easy choice
200
RPE 5-7
1,850B / PACE CONTROL
Learn the difference between smooth, strong, and fast.
- WARM
300 easy choice
300 - PREP
4 x 50 as 25 drill / 25 swim, :15 rest
200 - MAIN
10 x 75 as 25 smooth / 25 strong / 25 smooth, :20 rest
750 - SPEED
8 x 25 fast with perfect form, :30 rest
200 - KICK
4 x 50 easy-moderate kick, :20 rest
200 - COOL
200 easy
200
RPE 5-6
2,400C / LONG LANE
Stay relaxed as the repeats get longer.
- WARM
400 easy, choice by 100
400 - SKILL
4 x 50 long freestyle, count strokes
200 - MAIN
4 x 300 steady, :30 rest; last 50 slightly stronger
1,200 - PULL
4 x 100 smooth pull, :20 rest
400 - COOL
200 very easy
200
WEEK 06 FOUNDATION 01Length under load 6,800 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 4-6
2,100A / LINE + RHYTHM
Build an economical stroke before adding effort.
- WARM
200 easy + 4 x 25 build, :15 rest
300 - SKILL
6 x 50 as 25 fist / 25 swim, :15 rest
300 - MAIN
10 x 100 smooth aerobic, :20 rest; hold stroke count
1,000 - PULL
4 x 50 steady pull, :15 rest
200 - FINISH
4 x 25 build to strong, :25 rest
100 - COOL
200 very easy choice
200
RPE 5-7
2,000B / PACE CONTROL
Learn the difference between smooth, strong, and fast.
- WARM
300 easy choice
300 - PREP
4 x 50 as 25 drill / 25 swim, :15 rest
200 - MAIN
12 x 75 as 25 smooth / 25 strong / 25 smooth, :20 rest
900 - SPEED
8 x 25 fast with perfect form, :30 rest
200 - KICK
4 x 50 easy-moderate kick, :20 rest
200 - COOL
200 easy
200
RPE 5-6
2,700C / LONG LANE
Stay relaxed as the repeats get longer.
- WARM
400 easy, choice by 100
400 - SKILL
4 x 50 long freestyle, count strokes
200 - MAIN
5 x 300 steady, :30 rest; last 50 slightly stronger
1,500 - PULL
4 x 100 smooth pull, :20 rest
400 - COOL
200 very easy
200
WEEK 07 FOUNDATION 01Finish each stroke 7,150 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 4-6
2,300A / LINE + RHYTHM
Build an economical stroke before adding effort.
- WARM
200 easy + 4 x 25 build, :15 rest
300 - SKILL
6 x 50 as 25 catch-up / 25 swim, :15 rest
300 - MAIN
12 x 100 smooth aerobic, :20 rest; hold stroke count
1,200 - PULL
4 x 50 steady pull, :15 rest
200 - FINISH
4 x 25 build to strong, :25 rest
100 - COOL
200 very easy choice
200
RPE 5-7
2,150B / PACE CONTROL
Learn the difference between smooth, strong, and fast.
- WARM
300 easy choice
300 - PREP
4 x 50 as 25 drill / 25 swim, :15 rest
200 - MAIN
14 x 75 as 25 smooth / 25 strong / 25 smooth, :20 rest
1,050 - SPEED
8 x 25 fast with perfect form, :30 rest
200 - KICK
4 x 50 easy-moderate kick, :20 rest
200 - COOL
200 easy
200
RPE 5-6
2,700C / LONG LANE
Stay relaxed as the repeats get longer.
- WARM
400 easy, choice by 100
400 - SKILL
4 x 50 long freestyle, count strokes
200 - MAIN
5 x 300 steady, :30 rest; last 50 slightly stronger
1,500 - PULL
4 x 100 smooth pull, :20 rest
400 - COOL
200 very easy
200
WEEK 08 FOUNDATION 01Recovery and feel 5,500 TOTAL / 3 SWIMS
Recovery week. Reduce urgency, protect technique, and leave the pool feeling better than you arrived.
RPE 3-4
1,700A / LINE + RHYTHM
Build an economical stroke before adding effort.
- WARM
200 easy + 4 x 25 build, :15 rest
300 - SKILL
6 x 50 as 6-kick switch, :15 rest
300 - MAIN
6 x 100 smooth aerobic, :20 rest; hold stroke count
600 - PULL
4 x 50 steady pull, :15 rest
200 - FINISH
4 x 25 build to strong, :25 rest
100 - COOL
200 very easy choice
200
RPE 4
1,700B / PACE CONTROL
Learn the difference between smooth, strong, and fast.
- WARM
300 easy choice
300 - PREP
4 x 50 as 25 drill / 25 swim, :15 rest
200 - MAIN
8 x 75 as 25 smooth / 25 strong / 25 smooth, :20 rest
600 - SPEED
8 x 25 fast with perfect form, :30 rest
200 - KICK
4 x 50 easy-moderate kick, :20 rest
200 - COOL
200 easy
200
RPE 4
2,100C / LONG LANE
Stay relaxed as the repeats get longer.
- WARM
400 easy, choice by 100
400 - SKILL
4 x 50 long freestyle, count strokes
200 - MAIN
3 x 300 steady, :30 rest; last 50 slightly stronger
900 - PULL
4 x 100 smooth pull, :20 rest
400 - COOL
200 very easy
200
WEEK 09 FOUNDATION 01Even pacing 6,800 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 4-6
2,100A / LINE + RHYTHM
Build an economical stroke before adding effort.
- WARM
200 easy + 4 x 25 build, :15 rest
300 - SKILL
6 x 50 fingertip drag into long swim, :15 rest
300 - MAIN
10 x 100 smooth aerobic, :20 rest; hold stroke count
1,000 - PULL
4 x 50 steady pull, :15 rest
200 - FINISH
4 x 25 build to strong, :25 rest
100 - COOL
200 very easy choice
200
RPE 5-7
2,000B / PACE CONTROL
Learn the difference between smooth, strong, and fast.
- WARM
300 easy choice
300 - PREP
4 x 50 as 25 drill / 25 swim, :15 rest
200 - MAIN
12 x 75 as 25 smooth / 25 strong / 25 smooth, :20 rest
900 - SPEED
8 x 25 fast with perfect form, :30 rest
200 - KICK
4 x 50 easy-moderate kick, :20 rest
200 - COOL
200 easy
200
RPE 5-6
2,700C / LONG LANE
Stay relaxed as the repeats get longer.
- WARM
400 easy, choice by 100
400 - SKILL
4 x 50 long freestyle, count strokes
200 - MAIN
5 x 300 steady, :30 rest; last 50 slightly stronger
1,500 - PULL
4 x 100 smooth pull, :20 rest
400 - COOL
200 very easy
200
WEEK 10 FOUNDATION 01Stronger walls 7,150 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 4-6
2,300A / LINE + RHYTHM
Build an economical stroke before adding effort.
- WARM
200 easy + 4 x 25 build, :15 rest
300 - SKILL
6 x 50 scull 1 into freestyle, :20 rest
300 - MAIN
12 x 100 smooth aerobic, :20 rest; hold stroke count
1,200 - PULL
4 x 50 steady pull, :15 rest
200 - FINISH
4 x 25 build to strong, :25 rest
100 - COOL
200 very easy choice
200
RPE 5-7
2,150B / PACE CONTROL
Learn the difference between smooth, strong, and fast.
- WARM
300 easy choice
300 - PREP
4 x 50 as 25 drill / 25 swim, :15 rest
200 - MAIN
14 x 75 as 25 smooth / 25 strong / 25 smooth, :20 rest
1,050 - SPEED
8 x 25 fast with perfect form, :30 rest
200 - KICK
4 x 50 easy-moderate kick, :20 rest
200 - COOL
200 easy
200
RPE 5-6
2,700C / LONG LANE
Stay relaxed as the repeats get longer.
- WARM
400 easy, choice by 100
400 - SKILL
4 x 50 long freestyle, count strokes
200 - MAIN
5 x 300 steady, :30 rest; last 50 slightly stronger
1,500 - PULL
4 x 100 smooth pull, :20 rest
400 - COOL
200 very easy
200
WEEK 11 FOUNDATION 01Relax at speed 7,150 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 4-6
2,300A / LINE + RHYTHM
Build an economical stroke before adding effort.
- WARM
200 easy + 4 x 25 build, :15 rest
300 - SKILL
6 x 50 single-arm, alternate sides by 25, :15 rest
300 - MAIN
12 x 100 smooth aerobic, :20 rest; hold stroke count
1,200 - PULL
4 x 50 steady pull, :15 rest
200 - FINISH
4 x 25 build to strong, :25 rest
100 - COOL
200 very easy choice
200
RPE 5-7
2,150B / PACE CONTROL
Learn the difference between smooth, strong, and fast.
- WARM
300 easy choice
300 - PREP
4 x 50 as 25 drill / 25 swim, :15 rest
200 - MAIN
14 x 75 as 25 smooth / 25 strong / 25 smooth, :20 rest
1,050 - SPEED
8 x 25 fast with perfect form, :30 rest
200 - KICK
4 x 50 easy-moderate kick, :20 rest
200 - COOL
200 easy
200
RPE 5-6
2,700C / LONG LANE
Stay relaxed as the repeats get longer.
- WARM
400 easy, choice by 100
400 - SKILL
4 x 50 long freestyle, count strokes
200 - MAIN
5 x 300 steady, :30 rest; last 50 slightly stronger
1,500 - PULL
4 x 100 smooth pull, :20 rest
400 - COOL
200 very easy
200
WEEK 12 FOUNDATION 01Freshen the system 5,500 TOTAL / 3 SWIMS
Recovery week. Reduce urgency, protect technique, and leave the pool feeling better than you arrived.
RPE 3-4
1,700A / LINE + RHYTHM
Build an economical stroke before adding effort.
- WARM
200 easy + 4 x 25 build, :15 rest
300 - SKILL
6 x 50 as 25 fist / 25 swim, :15 rest
300 - MAIN
6 x 100 smooth aerobic, :20 rest; hold stroke count
600 - PULL
4 x 50 steady pull, :15 rest
200 - FINISH
4 x 25 build to strong, :25 rest
100 - COOL
200 very easy choice
200
RPE 4
1,700B / PACE CONTROL
Learn the difference between smooth, strong, and fast.
- WARM
300 easy choice
300 - PREP
4 x 50 as 25 drill / 25 swim, :15 rest
200 - MAIN
8 x 75 as 25 smooth / 25 strong / 25 smooth, :20 rest
600 - SPEED
8 x 25 fast with perfect form, :30 rest
200 - KICK
4 x 50 easy-moderate kick, :20 rest
200 - COOL
200 easy
200
RPE 4
2,100C / LONG LANE
Stay relaxed as the repeats get longer.
- WARM
400 easy, choice by 100
400 - SKILL
4 x 50 long freestyle, count strokes
200 - MAIN
3 x 300 steady, :30 rest; last 50 slightly stronger
900 - PULL
4 x 100 smooth pull, :20 rest
400 - COOL
200 very easy
200
WEEK 13 FOUNDATION 01Baseline benchmark 5,900 TOTAL / 3 SWIMS
Benchmark week. Keep conditions consistent and record every requested split.
RPE 7
1,600A / 400 CONTROL
Record time and 100 splits. Stay technically clean.
- WARM
300 easy + 4 x 50 build, :15 rest
500 - PRIME
4 x 25 fast but relaxed, :30 rest
100 - TEST
1 x 400 best sustainable effort; record each 100
400 - RESET
4 x 100 easy pull, :20 rest
400 - COOL
200 very easy choice
200
RPE 7
2,100B / FORM UNDER PACE
Repeat good mechanics without chasing failure.
- WARM
300 easy + 4 x 50 drill
500 - MAIN
12 x 100 at strong, even pace, :20 rest
1,200 - SPEED
8 x 25 fast from a clean push, :30 rest
200 - COOL
200 easy
200
RPE 6
2,200C / 1000 STEADY
Set a calm endurance baseline; no sprint finish needed.
- WARM
400 easy choice
400 - PREP
4 x 100 as 50 pull / 50 swim, :15 rest
400 - TEST
1 x 1000 steady; record each 200 split
1,000 - EASY
4 x 50 choice
200 - COOL
200 very easy
200
WEEK 14 AEROBIC STRENGTH 02Build the engine 7,400 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 5-7
2,500A / AEROBIC PRESSURE
Keep the catch connected as volume rises.
- WARM
300 easy + 4 x 25 build
400 - SKILL
6 x 50 as 6-kick switch, :15 rest
300 - MAIN
10 x 100 steady-strong, :15 rest; descend each group of 4
1,000 - PULL
4 x 100 pull with paddles optional, :20 rest
400 - KICK
4 x 50 kick, strong middle 25
200 - COOL
200 easy
200
RPE 6-8
2,400B / THRESHOLD RHYTHM
Settle into repeatable discomfort without losing length.
- WARM
400 easy choice
400 - PREP
6 x 50 build 1-3 twice, :20 rest
300 - MAIN
6 x 150 at threshold rhythm, :20 rest
900 - PULL
4 x 100 smooth-moderate pull
400 - SPEED
8 x 25 quick, full :30 rest
200 - COOL
200 easy
200
RPE 5-7
2,500C / ENDURANCE BLOCK
Build the confidence to stay composed in long repeats.
- WARM
400 easy + 4 x 25 build
500 - SKILL
6 x 50 as 25 drill / 25 swim
300 - MAIN
3 x 400 negative split each repeat, :30 rest
1,200 - FINISH
6 x 50 descend 1-3 twice, :20 rest
300 - COOL
200 very easy
200
WEEK 15 AEROBIC STRENGTH 02Connect the catch 8,300 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 5-7
2,700A / AEROBIC PRESSURE
Keep the catch connected as volume rises.
- WARM
300 easy + 4 x 25 build
400 - SKILL
6 x 50 fingertip drag into long swim, :15 rest
300 - MAIN
12 x 100 steady-strong, :15 rest; descend each group of 4
1,200 - PULL
4 x 100 pull with paddles optional, :20 rest
400 - KICK
4 x 50 kick, strong middle 25
200 - COOL
200 easy
200
RPE 6-8
2,700B / THRESHOLD RHYTHM
Settle into repeatable discomfort without losing length.
- WARM
400 easy choice
400 - PREP
6 x 50 build 1-3 twice, :20 rest
300 - MAIN
8 x 150 at threshold rhythm, :20 rest
1,200 - PULL
4 x 100 smooth-moderate pull
400 - SPEED
8 x 25 quick, full :30 rest
200 - COOL
200 easy
200
RPE 5-7
2,900C / ENDURANCE BLOCK
Build the confidence to stay composed in long repeats.
- WARM
400 easy + 4 x 25 build
500 - SKILL
6 x 50 as 25 drill / 25 swim
300 - MAIN
4 x 400 negative split each repeat, :30 rest
1,600 - FINISH
6 x 50 descend 1-3 twice, :20 rest
300 - COOL
200 very easy
200
WEEK 16 AEROBIC STRENGTH 02Sustain pressure 9,200 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 5-7
2,900A / AEROBIC PRESSURE
Keep the catch connected as volume rises.
- WARM
300 easy + 4 x 25 build
400 - SKILL
6 x 50 scull 1 into freestyle, :20 rest
300 - MAIN
14 x 100 steady-strong, :15 rest; descend each group of 4
1,400 - PULL
4 x 100 pull with paddles optional, :20 rest
400 - KICK
4 x 50 kick, strong middle 25
200 - COOL
200 easy
200
RPE 6-8
3,000B / THRESHOLD RHYTHM
Settle into repeatable discomfort without losing length.
- WARM
400 easy choice
400 - PREP
6 x 50 build 1-3 twice, :20 rest
300 - MAIN
10 x 150 at threshold rhythm, :20 rest
1,500 - PULL
4 x 100 smooth-moderate pull
400 - SPEED
8 x 25 quick, full :30 rest
200 - COOL
200 easy
200
RPE 5-7
3,300C / ENDURANCE BLOCK
Build the confidence to stay composed in long repeats.
- WARM
400 easy + 4 x 25 build
500 - SKILL
6 x 50 as 25 drill / 25 swim
300 - MAIN
5 x 400 negative split each repeat, :30 rest
2,000 - FINISH
6 x 50 descend 1-3 twice, :20 rest
300 - COOL
200 very easy
200
WEEK 17 AEROBIC STRENGTH 02Absorb and reset 7,400 TOTAL / 3 SWIMS
Recovery week. Reduce urgency, protect technique, and leave the pool feeling better than you arrived.
RPE 4-5
2,500A / AEROBIC PRESSURE
Keep the catch connected as volume rises.
- WARM
300 easy + 4 x 25 build
400 - SKILL
6 x 50 single-arm, alternate sides by 25, :15 rest
300 - MAIN
10 x 100 steady-strong, :15 rest; descend each group of 4
1,000 - PULL
4 x 100 pull with paddles optional, :20 rest
400 - KICK
4 x 50 kick, strong middle 25
200 - COOL
200 easy
200
RPE 5
2,400B / THRESHOLD RHYTHM
Settle into repeatable discomfort without losing length.
- WARM
400 easy choice
400 - PREP
6 x 50 build 1-3 twice, :20 rest
300 - MAIN
6 x 150 at threshold rhythm, :20 rest
900 - PULL
4 x 100 smooth-moderate pull
400 - SPEED
8 x 25 quick, full :30 rest
200 - COOL
200 easy
200
RPE 4-5
2,500C / ENDURANCE BLOCK
Build the confidence to stay composed in long repeats.
- WARM
400 easy + 4 x 25 build
500 - SKILL
6 x 50 as 25 drill / 25 swim
300 - MAIN
3 x 400 negative split each repeat, :30 rest
1,200 - FINISH
6 x 50 descend 1-3 twice, :20 rest
300 - COOL
200 very easy
200
WEEK 18 AEROBIC STRENGTH 02Own the middle 8,300 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 5-7
2,700A / AEROBIC PRESSURE
Keep the catch connected as volume rises.
- WARM
300 easy + 4 x 25 build
400 - SKILL
6 x 50 as 25 fist / 25 swim, :15 rest
300 - MAIN
12 x 100 steady-strong, :15 rest; descend each group of 4
1,200 - PULL
4 x 100 pull with paddles optional, :20 rest
400 - KICK
4 x 50 kick, strong middle 25
200 - COOL
200 easy
200
RPE 6-8
2,700B / THRESHOLD RHYTHM
Settle into repeatable discomfort without losing length.
- WARM
400 easy choice
400 - PREP
6 x 50 build 1-3 twice, :20 rest
300 - MAIN
8 x 150 at threshold rhythm, :20 rest
1,200 - PULL
4 x 100 smooth-moderate pull
400 - SPEED
8 x 25 quick, full :30 rest
200 - COOL
200 easy
200
RPE 5-7
2,900C / ENDURANCE BLOCK
Build the confidence to stay composed in long repeats.
- WARM
400 easy + 4 x 25 build
500 - SKILL
6 x 50 as 25 drill / 25 swim
300 - MAIN
4 x 400 negative split each repeat, :30 rest
1,600 - FINISH
6 x 50 descend 1-3 twice, :20 rest
300 - COOL
200 very easy
200
WEEK 19 AEROBIC STRENGTH 02Pull with purpose 9,200 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 5-7
2,900A / AEROBIC PRESSURE
Keep the catch connected as volume rises.
- WARM
300 easy + 4 x 25 build
400 - SKILL
6 x 50 as 25 catch-up / 25 swim, :15 rest
300 - MAIN
14 x 100 steady-strong, :15 rest; descend each group of 4
1,400 - PULL
4 x 100 pull with paddles optional, :20 rest
400 - KICK
4 x 50 kick, strong middle 25
200 - COOL
200 easy
200
RPE 6-8
3,000B / THRESHOLD RHYTHM
Settle into repeatable discomfort without losing length.
- WARM
400 easy choice
400 - PREP
6 x 50 build 1-3 twice, :20 rest
300 - MAIN
10 x 150 at threshold rhythm, :20 rest
1,500 - PULL
4 x 100 smooth-moderate pull
400 - SPEED
8 x 25 quick, full :30 rest
200 - COOL
200 easy
200
RPE 5-7
3,300C / ENDURANCE BLOCK
Build the confidence to stay composed in long repeats.
- WARM
400 easy + 4 x 25 build
500 - SKILL
6 x 50 as 25 drill / 25 swim
300 - MAIN
5 x 400 negative split each repeat, :30 rest
2,000 - FINISH
6 x 50 descend 1-3 twice, :20 rest
300 - COOL
200 very easy
200
WEEK 20 AEROBIC STRENGTH 02Controlled discomfort 9,700 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 5-7
3,100A / AEROBIC PRESSURE
Keep the catch connected as volume rises.
- WARM
300 easy + 4 x 25 build
400 - SKILL
6 x 50 as 6-kick switch, :15 rest
300 - MAIN
16 x 100 steady-strong, :15 rest; descend each group of 4
1,600 - PULL
4 x 100 pull with paddles optional, :20 rest
400 - KICK
4 x 50 kick, strong middle 25
200 - COOL
200 easy
200
RPE 6-8
3,300B / THRESHOLD RHYTHM
Settle into repeatable discomfort without losing length.
- WARM
400 easy choice
400 - PREP
6 x 50 build 1-3 twice, :20 rest
300 - MAIN
12 x 150 at threshold rhythm, :20 rest
1,800 - PULL
4 x 100 smooth-moderate pull
400 - SPEED
8 x 25 quick, full :30 rest
200 - COOL
200 easy
200
RPE 5-7
3,300C / ENDURANCE BLOCK
Build the confidence to stay composed in long repeats.
- WARM
400 easy + 4 x 25 build
500 - SKILL
6 x 50 as 25 drill / 25 swim
300 - MAIN
5 x 400 negative split each repeat, :30 rest
2,000 - FINISH
6 x 50 descend 1-3 twice, :20 rest
300 - COOL
200 very easy
200
WEEK 21 AEROBIC STRENGTH 02Recovery and feel 7,400 TOTAL / 3 SWIMS
Recovery week. Reduce urgency, protect technique, and leave the pool feeling better than you arrived.
RPE 4-5
2,500A / AEROBIC PRESSURE
Keep the catch connected as volume rises.
- WARM
300 easy + 4 x 25 build
400 - SKILL
6 x 50 fingertip drag into long swim, :15 rest
300 - MAIN
10 x 100 steady-strong, :15 rest; descend each group of 4
1,000 - PULL
4 x 100 pull with paddles optional, :20 rest
400 - KICK
4 x 50 kick, strong middle 25
200 - COOL
200 easy
200
RPE 5
2,400B / THRESHOLD RHYTHM
Settle into repeatable discomfort without losing length.
- WARM
400 easy choice
400 - PREP
6 x 50 build 1-3 twice, :20 rest
300 - MAIN
6 x 150 at threshold rhythm, :20 rest
900 - PULL
4 x 100 smooth-moderate pull
400 - SPEED
8 x 25 quick, full :30 rest
200 - COOL
200 easy
200
RPE 4-5
2,500C / ENDURANCE BLOCK
Build the confidence to stay composed in long repeats.
- WARM
400 easy + 4 x 25 build
500 - SKILL
6 x 50 as 25 drill / 25 swim
300 - MAIN
3 x 400 negative split each repeat, :30 rest
1,200 - FINISH
6 x 50 descend 1-3 twice, :20 rest
300 - COOL
200 very easy
200
WEEK 22 AEROBIC STRENGTH 02Negative split 9,200 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 5-7
2,900A / AEROBIC PRESSURE
Keep the catch connected as volume rises.
- WARM
300 easy + 4 x 25 build
400 - SKILL
6 x 50 scull 1 into freestyle, :20 rest
300 - MAIN
14 x 100 steady-strong, :15 rest; descend each group of 4
1,400 - PULL
4 x 100 pull with paddles optional, :20 rest
400 - KICK
4 x 50 kick, strong middle 25
200 - COOL
200 easy
200
RPE 6-8
3,000B / THRESHOLD RHYTHM
Settle into repeatable discomfort without losing length.
- WARM
400 easy choice
400 - PREP
6 x 50 build 1-3 twice, :20 rest
300 - MAIN
10 x 150 at threshold rhythm, :20 rest
1,500 - PULL
4 x 100 smooth-moderate pull
400 - SPEED
8 x 25 quick, full :30 rest
200 - COOL
200 easy
200
RPE 5-7
3,300C / ENDURANCE BLOCK
Build the confidence to stay composed in long repeats.
- WARM
400 easy + 4 x 25 build
500 - SKILL
6 x 50 as 25 drill / 25 swim
300 - MAIN
5 x 400 negative split each repeat, :30 rest
2,000 - FINISH
6 x 50 descend 1-3 twice, :20 rest
300 - COOL
200 very easy
200
WEEK 23 AEROBIC STRENGTH 02Strength at tempo 9,700 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 5-7
3,100A / AEROBIC PRESSURE
Keep the catch connected as volume rises.
- WARM
300 easy + 4 x 25 build
400 - SKILL
6 x 50 single-arm, alternate sides by 25, :15 rest
300 - MAIN
16 x 100 steady-strong, :15 rest; descend each group of 4
1,600 - PULL
4 x 100 pull with paddles optional, :20 rest
400 - KICK
4 x 50 kick, strong middle 25
200 - COOL
200 easy
200
RPE 6-8
3,300B / THRESHOLD RHYTHM
Settle into repeatable discomfort without losing length.
- WARM
400 easy choice
400 - PREP
6 x 50 build 1-3 twice, :20 rest
300 - MAIN
12 x 150 at threshold rhythm, :20 rest
1,800 - PULL
4 x 100 smooth-moderate pull
400 - SPEED
8 x 25 quick, full :30 rest
200 - COOL
200 easy
200
RPE 5-7
3,300C / ENDURANCE BLOCK
Build the confidence to stay composed in long repeats.
- WARM
400 easy + 4 x 25 build
500 - SKILL
6 x 50 as 25 drill / 25 swim
300 - MAIN
5 x 400 negative split each repeat, :30 rest
2,000 - FINISH
6 x 50 descend 1-3 twice, :20 rest
300 - COOL
200 very easy
200
WEEK 24 AEROBIC STRENGTH 02Threshold confidence 9,700 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 5-7
3,100A / AEROBIC PRESSURE
Keep the catch connected as volume rises.
- WARM
300 easy + 4 x 25 build
400 - SKILL
6 x 50 as 25 fist / 25 swim, :15 rest
300 - MAIN
16 x 100 steady-strong, :15 rest; descend each group of 4
1,600 - PULL
4 x 100 pull with paddles optional, :20 rest
400 - KICK
4 x 50 kick, strong middle 25
200 - COOL
200 easy
200
RPE 6-8
3,300B / THRESHOLD RHYTHM
Settle into repeatable discomfort without losing length.
- WARM
400 easy choice
400 - PREP
6 x 50 build 1-3 twice, :20 rest
300 - MAIN
12 x 150 at threshold rhythm, :20 rest
1,800 - PULL
4 x 100 smooth-moderate pull
400 - SPEED
8 x 25 quick, full :30 rest
200 - COOL
200 easy
200
RPE 5-7
3,300C / ENDURANCE BLOCK
Build the confidence to stay composed in long repeats.
- WARM
400 easy + 4 x 25 build
500 - SKILL
6 x 50 as 25 drill / 25 swim
300 - MAIN
5 x 400 negative split each repeat, :30 rest
2,000 - FINISH
6 x 50 descend 1-3 twice, :20 rest
300 - COOL
200 very easy
200
WEEK 25 AEROBIC STRENGTH 02Freshen the system 7,400 TOTAL / 3 SWIMS
Recovery week. Reduce urgency, protect technique, and leave the pool feeling better than you arrived.
RPE 4-5
2,500A / AEROBIC PRESSURE
Keep the catch connected as volume rises.
- WARM
300 easy + 4 x 25 build
400 - SKILL
6 x 50 as 25 catch-up / 25 swim, :15 rest
300 - MAIN
10 x 100 steady-strong, :15 rest; descend each group of 4
1,000 - PULL
4 x 100 pull with paddles optional, :20 rest
400 - KICK
4 x 50 kick, strong middle 25
200 - COOL
200 easy
200
RPE 5
2,400B / THRESHOLD RHYTHM
Settle into repeatable discomfort without losing length.
- WARM
400 easy choice
400 - PREP
6 x 50 build 1-3 twice, :20 rest
300 - MAIN
6 x 150 at threshold rhythm, :20 rest
900 - PULL
4 x 100 smooth-moderate pull
400 - SPEED
8 x 25 quick, full :30 rest
200 - COOL
200 easy
200
RPE 4-5
2,500C / ENDURANCE BLOCK
Build the confidence to stay composed in long repeats.
- WARM
400 easy + 4 x 25 build
500 - SKILL
6 x 50 as 25 drill / 25 swim
300 - MAIN
3 x 400 negative split each repeat, :30 rest
1,200 - FINISH
6 x 50 descend 1-3 twice, :20 rest
300 - COOL
200 very easy
200
WEEK 26 AEROBIC STRENGTH 02Aerobic benchmark 8,000 TOTAL / 3 SWIMS
Benchmark week. Keep conditions consistent and record every requested split.
RPE 8
2,000A / CSS CHECK
Use the 400 and 200 to estimate sustainable pace.
- WARM
500 easy with 4 x 50 build
500 - PRIME
6 x 50 at strong pace, :20 rest
300 - TEST 1
1 x 400 time trial; record time
400 - RESET
300 very easy
300 - TEST 2
1 x 200 time trial; record time
200 - COOL
300 easy choice
300
RPE 7-8
2,800B / THRESHOLD HOLD
Aim for the same pace from the first rep to the last.
- WARM
400 easy + 6 x 50 drill
700 - MAIN
15 x 100 at threshold, :15-:20 rest
1,500 - PULL
4 x 100 smooth pull, :20 rest
400 - COOL
200 easy
200
RPE 6-7
3,200C / 2000 NEGATIVE
Swim the second 1000 slightly faster than the first.
- WARM
500 easy choice
500 - PREP
4 x 100 build, :20 rest
400 - TEST
1 x 2000 negative split; record each 500
2,000 - COOL
300 very easy
300
WEEK 27 THRESHOLD + SPEED 03Fast with form 7,800 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
2,500A / THRESHOLD HOLD
Hold pace when rest is short and the lane gets loud.
- WARM
400 easy choice
400 - SKILL
6 x 50 fingertip drag into long swim, :15 rest
300 - MAIN
12 x 100 threshold, :15 rest; no fade over 2 sec
1,200 - PACE
8 x 50 as 25 fast / 25 easy, :20 rest
400 - COOL
200 easy
200
RPE 7-9
2,400B / CLEAN VELOCITY
Speed comes from alignment, timing, and complete recovery.
- WARM
400 easy + 4 x 25 build
500 - PREP
6 x 50 drill into fast breakout, :25 rest
300 - MAIN
16 x 50 fast/easy by 50, :25 rest after fast
800 - SPEED
8 x 25 fast from a clean push, :35 rest
200 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
2,900C / BROKEN DISTANCE
Accumulate long-set volume while protecting pace.
- WARM
500 easy choice
500 - PREP
6 x 50 build, :20 rest
300 - MAIN
4 x 400 as 300 steady + 100 strong, :35 rest
1,600 - FINISH
6 x 50 choice, descend 1-3 twice
300 - COOL
200 very easy
200
WEEK 28 THRESHOLD + SPEED 03Change gears 8,600 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
2,700A / THRESHOLD HOLD
Hold pace when rest is short and the lane gets loud.
- WARM
400 easy choice
400 - SKILL
6 x 50 scull 1 into freestyle, :20 rest
300 - MAIN
14 x 100 threshold, :15 rest; no fade over 2 sec
1,400 - PACE
8 x 50 as 25 fast / 25 easy, :20 rest
400 - COOL
200 easy
200
RPE 7-9
2,600B / CLEAN VELOCITY
Speed comes from alignment, timing, and complete recovery.
- WARM
400 easy + 4 x 25 build
500 - PREP
6 x 50 drill into fast breakout, :25 rest
300 - MAIN
20 x 50 fast/easy by 50, :25 rest after fast
1,000 - SPEED
8 x 25 fast from a clean push, :35 rest
200 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
3,300C / BROKEN DISTANCE
Accumulate long-set volume while protecting pace.
- WARM
500 easy choice
500 - PREP
6 x 50 build, :20 rest
300 - MAIN
5 x 400 as 300 steady + 100 strong, :35 rest
2,000 - FINISH
6 x 50 choice, descend 1-3 twice
300 - COOL
200 very easy
200
WEEK 29 THRESHOLD + SPEED 03Race the breakout 9,400 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
2,900A / THRESHOLD HOLD
Hold pace when rest is short and the lane gets loud.
- WARM
400 easy choice
400 - SKILL
6 x 50 single-arm, alternate sides by 25, :15 rest
300 - MAIN
16 x 100 threshold, :15 rest; no fade over 2 sec
1,600 - PACE
8 x 50 as 25 fast / 25 easy, :20 rest
400 - COOL
200 easy
200
RPE 7-9
2,800B / CLEAN VELOCITY
Speed comes from alignment, timing, and complete recovery.
- WARM
400 easy + 4 x 25 build
500 - PREP
6 x 50 drill into fast breakout, :25 rest
300 - MAIN
24 x 50 fast/easy by 50, :25 rest after fast
1,200 - SPEED
8 x 25 fast from a clean push, :35 rest
200 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
3,700C / BROKEN DISTANCE
Accumulate long-set volume while protecting pace.
- WARM
500 easy choice
500 - PREP
6 x 50 build, :20 rest
300 - MAIN
6 x 400 as 300 steady + 100 strong, :35 rest
2,400 - FINISH
6 x 50 choice, descend 1-3 twice
300 - COOL
200 very easy
200
WEEK 30 THRESHOLD + SPEED 03Absorb and reset 7,800 TOTAL / 3 SWIMS
Recovery week. Reduce urgency, protect technique, and leave the pool feeling better than you arrived.
RPE 5
2,500A / THRESHOLD HOLD
Hold pace when rest is short and the lane gets loud.
- WARM
400 easy choice
400 - SKILL
6 x 50 as 25 fist / 25 swim, :15 rest
300 - MAIN
12 x 100 threshold, :15 rest; no fade over 2 sec
1,200 - PACE
8 x 50 as 25 fast / 25 easy, :20 rest
400 - COOL
200 easy
200
RPE 5-6
2,400B / CLEAN VELOCITY
Speed comes from alignment, timing, and complete recovery.
- WARM
400 easy + 4 x 25 build
500 - PREP
6 x 50 drill into fast breakout, :25 rest
300 - MAIN
16 x 50 fast/easy by 50, :25 rest after fast
800 - SPEED
8 x 25 fast from a clean push, :35 rest
200 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 5
2,900C / BROKEN DISTANCE
Accumulate long-set volume while protecting pace.
- WARM
500 easy choice
500 - PREP
6 x 50 build, :20 rest
300 - MAIN
4 x 400 as 300 steady + 100 strong, :35 rest
1,600 - FINISH
6 x 50 choice, descend 1-3 twice
300 - COOL
200 very easy
200
WEEK 31 THRESHOLD + SPEED 03Threshold control 8,600 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
2,700A / THRESHOLD HOLD
Hold pace when rest is short and the lane gets loud.
- WARM
400 easy choice
400 - SKILL
6 x 50 as 25 catch-up / 25 swim, :15 rest
300 - MAIN
14 x 100 threshold, :15 rest; no fade over 2 sec
1,400 - PACE
8 x 50 as 25 fast / 25 easy, :20 rest
400 - COOL
200 easy
200
RPE 7-9
2,600B / CLEAN VELOCITY
Speed comes from alignment, timing, and complete recovery.
- WARM
400 easy + 4 x 25 build
500 - PREP
6 x 50 drill into fast breakout, :25 rest
300 - MAIN
20 x 50 fast/easy by 50, :25 rest after fast
1,000 - SPEED
8 x 25 fast from a clean push, :35 rest
200 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
3,300C / BROKEN DISTANCE
Accumulate long-set volume while protecting pace.
- WARM
500 easy choice
500 - PREP
6 x 50 build, :20 rest
300 - MAIN
5 x 400 as 300 steady + 100 strong, :35 rest
2,000 - FINISH
6 x 50 choice, descend 1-3 twice
300 - COOL
200 very easy
200
WEEK 32 THRESHOLD + SPEED 03Speed endurance 9,400 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
2,900A / THRESHOLD HOLD
Hold pace when rest is short and the lane gets loud.
- WARM
400 easy choice
400 - SKILL
6 x 50 as 6-kick switch, :15 rest
300 - MAIN
16 x 100 threshold, :15 rest; no fade over 2 sec
1,600 - PACE
8 x 50 as 25 fast / 25 easy, :20 rest
400 - COOL
200 easy
200
RPE 7-9
2,800B / CLEAN VELOCITY
Speed comes from alignment, timing, and complete recovery.
- WARM
400 easy + 4 x 25 build
500 - PREP
6 x 50 drill into fast breakout, :25 rest
300 - MAIN
24 x 50 fast/easy by 50, :25 rest after fast
1,200 - SPEED
8 x 25 fast from a clean push, :35 rest
200 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
3,700C / BROKEN DISTANCE
Accumulate long-set volume while protecting pace.
- WARM
500 easy choice
500 - PREP
6 x 50 build, :20 rest
300 - MAIN
6 x 400 as 300 steady + 100 strong, :35 rest
2,400 - FINISH
6 x 50 choice, descend 1-3 twice
300 - COOL
200 very easy
200
WEEK 33 THRESHOLD + SPEED 03Close the gap 9,800 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
3,100A / THRESHOLD HOLD
Hold pace when rest is short and the lane gets loud.
- WARM
400 easy choice
400 - SKILL
6 x 50 fingertip drag into long swim, :15 rest
300 - MAIN
18 x 100 threshold, :15 rest; no fade over 2 sec
1,800 - PACE
8 x 50 as 25 fast / 25 easy, :20 rest
400 - COOL
200 easy
200
RPE 7-9
3,000B / CLEAN VELOCITY
Speed comes from alignment, timing, and complete recovery.
- WARM
400 easy + 4 x 25 build
500 - PREP
6 x 50 drill into fast breakout, :25 rest
300 - MAIN
28 x 50 fast/easy by 50, :25 rest after fast
1,400 - SPEED
8 x 25 fast from a clean push, :35 rest
200 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
3,700C / BROKEN DISTANCE
Accumulate long-set volume while protecting pace.
- WARM
500 easy choice
500 - PREP
6 x 50 build, :20 rest
300 - MAIN
6 x 400 as 300 steady + 100 strong, :35 rest
2,400 - FINISH
6 x 50 choice, descend 1-3 twice
300 - COOL
200 very easy
200
WEEK 34 THRESHOLD + SPEED 03Recovery and feel 7,800 TOTAL / 3 SWIMS
Recovery week. Reduce urgency, protect technique, and leave the pool feeling better than you arrived.
RPE 5
2,500A / THRESHOLD HOLD
Hold pace when rest is short and the lane gets loud.
- WARM
400 easy choice
400 - SKILL
6 x 50 scull 1 into freestyle, :20 rest
300 - MAIN
12 x 100 threshold, :15 rest; no fade over 2 sec
1,200 - PACE
8 x 50 as 25 fast / 25 easy, :20 rest
400 - COOL
200 easy
200
RPE 5-6
2,400B / CLEAN VELOCITY
Speed comes from alignment, timing, and complete recovery.
- WARM
400 easy + 4 x 25 build
500 - PREP
6 x 50 drill into fast breakout, :25 rest
300 - MAIN
16 x 50 fast/easy by 50, :25 rest after fast
800 - SPEED
8 x 25 fast from a clean push, :35 rest
200 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 5
2,900C / BROKEN DISTANCE
Accumulate long-set volume while protecting pace.
- WARM
500 easy choice
500 - PREP
6 x 50 build, :20 rest
300 - MAIN
4 x 400 as 300 steady + 100 strong, :35 rest
1,600 - FINISH
6 x 50 choice, descend 1-3 twice
300 - COOL
200 very easy
200
WEEK 35 THRESHOLD + SPEED 03Hold pace late 9,400 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
2,900A / THRESHOLD HOLD
Hold pace when rest is short and the lane gets loud.
- WARM
400 easy choice
400 - SKILL
6 x 50 single-arm, alternate sides by 25, :15 rest
300 - MAIN
16 x 100 threshold, :15 rest; no fade over 2 sec
1,600 - PACE
8 x 50 as 25 fast / 25 easy, :20 rest
400 - COOL
200 easy
200
RPE 7-9
2,800B / CLEAN VELOCITY
Speed comes from alignment, timing, and complete recovery.
- WARM
400 easy + 4 x 25 build
500 - PREP
6 x 50 drill into fast breakout, :25 rest
300 - MAIN
24 x 50 fast/easy by 50, :25 rest after fast
1,200 - SPEED
8 x 25 fast from a clean push, :35 rest
200 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
3,700C / BROKEN DISTANCE
Accumulate long-set volume while protecting pace.
- WARM
500 easy choice
500 - PREP
6 x 50 build, :20 rest
300 - MAIN
6 x 400 as 300 steady + 100 strong, :35 rest
2,400 - FINISH
6 x 50 choice, descend 1-3 twice
300 - COOL
200 very easy
200
WEEK 36 THRESHOLD + SPEED 03Clean velocity 9,800 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
3,100A / THRESHOLD HOLD
Hold pace when rest is short and the lane gets loud.
- WARM
400 easy choice
400 - SKILL
6 x 50 as 25 fist / 25 swim, :15 rest
300 - MAIN
18 x 100 threshold, :15 rest; no fade over 2 sec
1,800 - PACE
8 x 50 as 25 fast / 25 easy, :20 rest
400 - COOL
200 easy
200
RPE 7-9
3,000B / CLEAN VELOCITY
Speed comes from alignment, timing, and complete recovery.
- WARM
400 easy + 4 x 25 build
500 - PREP
6 x 50 drill into fast breakout, :25 rest
300 - MAIN
28 x 50 fast/easy by 50, :25 rest after fast
1,400 - SPEED
8 x 25 fast from a clean push, :35 rest
200 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
3,700C / BROKEN DISTANCE
Accumulate long-set volume while protecting pace.
- WARM
500 easy choice
500 - PREP
6 x 50 build, :20 rest
300 - MAIN
6 x 400 as 300 steady + 100 strong, :35 rest
2,400 - FINISH
6 x 50 choice, descend 1-3 twice
300 - COOL
200 very easy
200
WEEK 37 THRESHOLD + SPEED 03Broken race work 9,800 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
3,100A / THRESHOLD HOLD
Hold pace when rest is short and the lane gets loud.
- WARM
400 easy choice
400 - SKILL
6 x 50 as 25 catch-up / 25 swim, :15 rest
300 - MAIN
18 x 100 threshold, :15 rest; no fade over 2 sec
1,800 - PACE
8 x 50 as 25 fast / 25 easy, :20 rest
400 - COOL
200 easy
200
RPE 7-9
3,000B / CLEAN VELOCITY
Speed comes from alignment, timing, and complete recovery.
- WARM
400 easy + 4 x 25 build
500 - PREP
6 x 50 drill into fast breakout, :25 rest
300 - MAIN
28 x 50 fast/easy by 50, :25 rest after fast
1,400 - SPEED
8 x 25 fast from a clean push, :35 rest
200 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
3,700C / BROKEN DISTANCE
Accumulate long-set volume while protecting pace.
- WARM
500 easy choice
500 - PREP
6 x 50 build, :20 rest
300 - MAIN
6 x 400 as 300 steady + 100 strong, :35 rest
2,400 - FINISH
6 x 50 choice, descend 1-3 twice
300 - COOL
200 very easy
200
WEEK 38 THRESHOLD + SPEED 03Freshen the system 7,800 TOTAL / 3 SWIMS
Recovery week. Reduce urgency, protect technique, and leave the pool feeling better than you arrived.
RPE 5
2,500A / THRESHOLD HOLD
Hold pace when rest is short and the lane gets loud.
- WARM
400 easy choice
400 - SKILL
6 x 50 as 6-kick switch, :15 rest
300 - MAIN
12 x 100 threshold, :15 rest; no fade over 2 sec
1,200 - PACE
8 x 50 as 25 fast / 25 easy, :20 rest
400 - COOL
200 easy
200
RPE 5-6
2,400B / CLEAN VELOCITY
Speed comes from alignment, timing, and complete recovery.
- WARM
400 easy + 4 x 25 build
500 - PREP
6 x 50 drill into fast breakout, :25 rest
300 - MAIN
16 x 50 fast/easy by 50, :25 rest after fast
800 - SPEED
8 x 25 fast from a clean push, :35 rest
200 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 5
2,900C / BROKEN DISTANCE
Accumulate long-set volume while protecting pace.
- WARM
500 easy choice
500 - PREP
6 x 50 build, :20 rest
300 - MAIN
4 x 400 as 300 steady + 100 strong, :35 rest
1,600 - FINISH
6 x 50 choice, descend 1-3 twice
300 - COOL
200 very easy
200
WEEK 39 THRESHOLD + SPEED 03Speed benchmark 8,500 TOTAL / 3 SWIMS
Benchmark week. Keep conditions consistent and record every requested split.
RPE 9
2,600A / 100 SPEED
Record a fast but legal push-start 100.
- WARM
500 easy + 6 x 50 build
800 - PRIME
8 x 25 fast, full :40 rest
200 - TEST
1 x 100 fast from a push; record time
100 - RESET
400 easy
400 - QUALITY
8 x 100 strong, :30 rest
800 - COOL
300 easy
300
RPE 8-9
2,700B / BROKEN 400
Add the four 100 times; compare with Week 13.
- WARM
500 easy with drill by 50
500 - PREP
6 x 50 descend 1-3 twice
300 - TEST
4 x 100 fast, exactly :20 rest; record each
400 - AEROBIC
10 x 100 easy-strong by 50, :15 rest
1,000 - SPEED
8 x 25 clean speed, :30 rest
200 - COOL
300 easy
300
RPE 6-7
3,200C / 1500 STEADY
Hold stroke count and posture across the full swim.
- WARM
500 easy choice
500 - PREP
6 x 100 pull, :15 rest
600 - TEST
1 x 1500 steady; record each 300 split
1,500 - FINISH
6 x 50 build, :20 rest
300 - COOL
300 easy
300
WEEK 40 ENDURANCE + PERFORMANCE 04Durable distance 8,800 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
2,800A / DURABLE PACE
Make strong pace look calm and repeatable.
- WARM
400 easy + 4 x 25 build
500 - SKILL
8 x 50 mixed drill, :15 rest
400 - MAIN
12 x 100 at goal sustainable pace, :15 rest
1,200 - PULL
5 x 100 pull, descend 1-5
500 - COOL
200 easy
200
RPE 7-9
2,800B / PACE PRECISION
Hit the same split repeatedly, then close with speed.
- WARM
400 easy choice
400 - PREP
6 x 50 build, :20 rest
300 - MAIN
8 x 150 at strong even pace, :20 rest
1,200 - SPEED
12 x 25 fast/easy by 25, :25 rest
300 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
3,200C / LONG CONFIDENCE
Stay patient early and earn a faster finish.
- WARM
500 easy choice
500 - PREP
6 x 50 long and smooth
300 - MAIN
3 x 600, descend by 200 within each, :40 rest
1,800 - FINISH
4 x 100 strong, :25 rest
400 - COOL
200 very easy
200
WEEK 41 ENDURANCE + PERFORMANCE 04Pressure and poise 9,900 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
3,000A / DURABLE PACE
Make strong pace look calm and repeatable.
- WARM
400 easy + 4 x 25 build
500 - SKILL
8 x 50 mixed drill, :15 rest
400 - MAIN
14 x 100 at goal sustainable pace, :15 rest
1,400 - PULL
5 x 100 pull, descend 1-5
500 - COOL
200 easy
200
RPE 7-9
3,100B / PACE PRECISION
Hit the same split repeatedly, then close with speed.
- WARM
400 easy choice
400 - PREP
6 x 50 build, :20 rest
300 - MAIN
10 x 150 at strong even pace, :20 rest
1,500 - SPEED
12 x 25 fast/easy by 25, :25 rest
300 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
3,800C / LONG CONFIDENCE
Stay patient early and earn a faster finish.
- WARM
500 easy choice
500 - PREP
6 x 50 long and smooth
300 - MAIN
4 x 600, descend by 200 within each, :40 rest
2,400 - FINISH
4 x 100 strong, :25 rest
400 - COOL
200 very easy
200
WEEK 42 ENDURANCE + PERFORMANCE 04Hold the line 11,000 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
3,200A / DURABLE PACE
Make strong pace look calm and repeatable.
- WARM
400 easy + 4 x 25 build
500 - SKILL
8 x 50 mixed drill, :15 rest
400 - MAIN
16 x 100 at goal sustainable pace, :15 rest
1,600 - PULL
5 x 100 pull, descend 1-5
500 - COOL
200 easy
200
RPE 7-9
3,400B / PACE PRECISION
Hit the same split repeatedly, then close with speed.
- WARM
400 easy choice
400 - PREP
6 x 50 build, :20 rest
300 - MAIN
12 x 150 at strong even pace, :20 rest
1,800 - SPEED
12 x 25 fast/easy by 25, :25 rest
300 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
4,400C / LONG CONFIDENCE
Stay patient early and earn a faster finish.
- WARM
500 easy choice
500 - PREP
6 x 50 long and smooth
300 - MAIN
5 x 600, descend by 200 within each, :40 rest
3,000 - FINISH
4 x 100 strong, :25 rest
400 - COOL
200 very easy
200
WEEK 43 ENDURANCE + PERFORMANCE 04Absorb and reset 8,800 TOTAL / 3 SWIMS
Recovery week. Reduce urgency, protect technique, and leave the pool feeling better than you arrived.
RPE 5
2,800A / DURABLE PACE
Make strong pace look calm and repeatable.
- WARM
400 easy + 4 x 25 build
500 - SKILL
8 x 50 mixed drill, :15 rest
400 - MAIN
12 x 100 at goal sustainable pace, :15 rest
1,200 - PULL
5 x 100 pull, descend 1-5
500 - COOL
200 easy
200
RPE 5-6
2,800B / PACE PRECISION
Hit the same split repeatedly, then close with speed.
- WARM
400 easy choice
400 - PREP
6 x 50 build, :20 rest
300 - MAIN
8 x 150 at strong even pace, :20 rest
1,200 - SPEED
12 x 25 fast/easy by 25, :25 rest
300 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 5
3,200C / LONG CONFIDENCE
Stay patient early and earn a faster finish.
- WARM
500 easy choice
500 - PREP
6 x 50 long and smooth
300 - MAIN
3 x 600, descend by 200 within each, :40 rest
1,800 - FINISH
4 x 100 strong, :25 rest
400 - COOL
200 very easy
200
WEEK 44 ENDURANCE + PERFORMANCE 04Long-set confidence 9,900 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
3,000A / DURABLE PACE
Make strong pace look calm and repeatable.
- WARM
400 easy + 4 x 25 build
500 - SKILL
8 x 50 mixed drill, :15 rest
400 - MAIN
14 x 100 at goal sustainable pace, :15 rest
1,400 - PULL
5 x 100 pull, descend 1-5
500 - COOL
200 easy
200
RPE 7-9
3,100B / PACE PRECISION
Hit the same split repeatedly, then close with speed.
- WARM
400 easy choice
400 - PREP
6 x 50 build, :20 rest
300 - MAIN
10 x 150 at strong even pace, :20 rest
1,500 - SPEED
12 x 25 fast/easy by 25, :25 rest
300 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
3,800C / LONG CONFIDENCE
Stay patient early and earn a faster finish.
- WARM
500 easy choice
500 - PREP
6 x 50 long and smooth
300 - MAIN
4 x 600, descend by 200 within each, :40 rest
2,400 - FINISH
4 x 100 strong, :25 rest
400 - COOL
200 very easy
200
WEEK 45 ENDURANCE + PERFORMANCE 04Pace precision 11,000 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
3,200A / DURABLE PACE
Make strong pace look calm and repeatable.
- WARM
400 easy + 4 x 25 build
500 - SKILL
8 x 50 mixed drill, :15 rest
400 - MAIN
16 x 100 at goal sustainable pace, :15 rest
1,600 - PULL
5 x 100 pull, descend 1-5
500 - COOL
200 easy
200
RPE 7-9
3,400B / PACE PRECISION
Hit the same split repeatedly, then close with speed.
- WARM
400 easy choice
400 - PREP
6 x 50 build, :20 rest
300 - MAIN
12 x 150 at strong even pace, :20 rest
1,800 - SPEED
12 x 25 fast/easy by 25, :25 rest
300 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
4,400C / LONG CONFIDENCE
Stay patient early and earn a faster finish.
- WARM
500 easy choice
500 - PREP
6 x 50 long and smooth
300 - MAIN
5 x 600, descend by 200 within each, :40 rest
3,000 - FINISH
4 x 100 strong, :25 rest
400 - COOL
200 very easy
200
WEEK 46 ENDURANCE + PERFORMANCE 04Finish stronger 11,500 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
3,400A / DURABLE PACE
Make strong pace look calm and repeatable.
- WARM
400 easy + 4 x 25 build
500 - SKILL
8 x 50 mixed drill, :15 rest
400 - MAIN
18 x 100 at goal sustainable pace, :15 rest
1,800 - PULL
5 x 100 pull, descend 1-5
500 - COOL
200 easy
200
RPE 7-9
3,700B / PACE PRECISION
Hit the same split repeatedly, then close with speed.
- WARM
400 easy choice
400 - PREP
6 x 50 build, :20 rest
300 - MAIN
14 x 150 at strong even pace, :20 rest
2,100 - SPEED
12 x 25 fast/easy by 25, :25 rest
300 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
4,400C / LONG CONFIDENCE
Stay patient early and earn a faster finish.
- WARM
500 easy choice
500 - PREP
6 x 50 long and smooth
300 - MAIN
5 x 600, descend by 200 within each, :40 rest
3,000 - FINISH
4 x 100 strong, :25 rest
400 - COOL
200 very easy
200
WEEK 47 ENDURANCE + PERFORMANCE 04Recovery and feel 8,800 TOTAL / 3 SWIMS
Recovery week. Reduce urgency, protect technique, and leave the pool feeling better than you arrived.
RPE 5
2,800A / DURABLE PACE
Make strong pace look calm and repeatable.
- WARM
400 easy + 4 x 25 build
500 - SKILL
8 x 50 mixed drill, :15 rest
400 - MAIN
12 x 100 at goal sustainable pace, :15 rest
1,200 - PULL
5 x 100 pull, descend 1-5
500 - COOL
200 easy
200
RPE 5-6
2,800B / PACE PRECISION
Hit the same split repeatedly, then close with speed.
- WARM
400 easy choice
400 - PREP
6 x 50 build, :20 rest
300 - MAIN
8 x 150 at strong even pace, :20 rest
1,200 - SPEED
12 x 25 fast/easy by 25, :25 rest
300 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 5
3,200C / LONG CONFIDENCE
Stay patient early and earn a faster finish.
- WARM
500 easy choice
500 - PREP
6 x 50 long and smooth
300 - MAIN
3 x 600, descend by 200 within each, :40 rest
1,800 - FINISH
4 x 100 strong, :25 rest
400 - COOL
200 very easy
200
WEEK 48 ENDURANCE + PERFORMANCE 04Peak endurance 11,000 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
3,200A / DURABLE PACE
Make strong pace look calm and repeatable.
- WARM
400 easy + 4 x 25 build
500 - SKILL
8 x 50 mixed drill, :15 rest
400 - MAIN
16 x 100 at goal sustainable pace, :15 rest
1,600 - PULL
5 x 100 pull, descend 1-5
500 - COOL
200 easy
200
RPE 7-9
3,400B / PACE PRECISION
Hit the same split repeatedly, then close with speed.
- WARM
400 easy choice
400 - PREP
6 x 50 build, :20 rest
300 - MAIN
12 x 150 at strong even pace, :20 rest
1,800 - SPEED
12 x 25 fast/easy by 25, :25 rest
300 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
4,400C / LONG CONFIDENCE
Stay patient early and earn a faster finish.
- WARM
500 easy choice
500 - PREP
6 x 50 long and smooth
300 - MAIN
5 x 600, descend by 200 within each, :40 rest
3,000 - FINISH
4 x 100 strong, :25 rest
400 - COOL
200 very easy
200
WEEK 49 ENDURANCE + PERFORMANCE 04Race rehearsal 11,500 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
3,400A / DURABLE PACE
Make strong pace look calm and repeatable.
- WARM
400 easy + 4 x 25 build
500 - SKILL
8 x 50 mixed drill, :15 rest
400 - MAIN
18 x 100 at goal sustainable pace, :15 rest
1,800 - PULL
5 x 100 pull, descend 1-5
500 - COOL
200 easy
200
RPE 7-9
3,700B / PACE PRECISION
Hit the same split repeatedly, then close with speed.
- WARM
400 easy choice
400 - PREP
6 x 50 build, :20 rest
300 - MAIN
14 x 150 at strong even pace, :20 rest
2,100 - SPEED
12 x 25 fast/easy by 25, :25 rest
300 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
4,400C / LONG CONFIDENCE
Stay patient early and earn a faster finish.
- WARM
500 easy choice
500 - PREP
6 x 50 long and smooth
300 - MAIN
5 x 600, descend by 200 within each, :40 rest
3,000 - FINISH
4 x 100 strong, :25 rest
400 - COOL
200 very easy
200
WEEK 50 ENDURANCE + PERFORMANCE 04Sharpen the edge 11,500 TOTAL / 3 SWIMS
Complete the three swims with at least one easy or rest day between hard sessions. Quality beats forced volume.
RPE 6-8
3,400A / DURABLE PACE
Make strong pace look calm and repeatable.
- WARM
400 easy + 4 x 25 build
500 - SKILL
8 x 50 mixed drill, :15 rest
400 - MAIN
18 x 100 at goal sustainable pace, :15 rest
1,800 - PULL
5 x 100 pull, descend 1-5
500 - COOL
200 easy
200
RPE 7-9
3,700B / PACE PRECISION
Hit the same split repeatedly, then close with speed.
- WARM
400 easy choice
400 - PREP
6 x 50 build, :20 rest
300 - MAIN
14 x 150 at strong even pace, :20 rest
2,100 - SPEED
12 x 25 fast/easy by 25, :25 rest
300 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 6-8
4,400C / LONG CONFIDENCE
Stay patient early and earn a faster finish.
- WARM
500 easy choice
500 - PREP
6 x 50 long and smooth
300 - MAIN
5 x 600, descend by 200 within each, :40 rest
3,000 - FINISH
4 x 100 strong, :25 rest
400 - COOL
200 very easy
200
WEEK 51 ENDURANCE + PERFORMANCE 04Taper and trust 8,800 TOTAL / 3 SWIMS
Recovery week. Reduce urgency, protect technique, and leave the pool feeling better than you arrived.
RPE 5
2,800A / DURABLE PACE
Make strong pace look calm and repeatable.
- WARM
400 easy + 4 x 25 build
500 - SKILL
8 x 50 mixed drill, :15 rest
400 - MAIN
12 x 100 at goal sustainable pace, :15 rest
1,200 - PULL
5 x 100 pull, descend 1-5
500 - COOL
200 easy
200
RPE 5-6
2,800B / PACE PRECISION
Hit the same split repeatedly, then close with speed.
- WARM
400 easy choice
400 - PREP
6 x 50 build, :20 rest
300 - MAIN
8 x 150 at strong even pace, :20 rest
1,200 - SPEED
12 x 25 fast/easy by 25, :25 rest
300 - PULL
4 x 100 smooth pull
400 - COOL
200 easy
200
RPE 5
3,200C / LONG CONFIDENCE
Stay patient early and earn a faster finish.
- WARM
500 easy choice
500 - PREP
6 x 50 long and smooth
300 - MAIN
3 x 600, descend by 200 within each, :40 rest
1,800 - FINISH
4 x 100 strong, :25 rest
400 - COOL
200 very easy
200
WEEK 52 ENDURANCE + PERFORMANCE 04Final benchmark 9,700 TOTAL / 3 SWIMS
Benchmark week. Keep conditions consistent and record every requested split.
RPE 8-9
2,100A / FINAL 400 + 200
Repeat the Week 26 protocol under the same conditions.
- WARM
500 easy with 4 x 50 build
500 - PRIME
6 x 50 strong, :20 rest
300 - TEST 1
1 x 400 time trial; record time
400 - RESET
300 very easy
300 - TEST 2
1 x 200 time trial; record time
200 - COOL
400 easy choice
400
RPE 7-8
3,300B / BEST REPEAT
Choose your favorite main set and execute it better.
- WARM
500 easy + 6 x 50 drill
800 - MAIN
16 x 100 at best sustainable pace, :15 rest
1,600 - SPEED
8 x 25 fast, full :35 rest
200 - PULL
4 x 100 smooth
400 - COOL
300 easy
300
RPE 6-8
4,300C / YEAR-END 3000
Even first half, confident second half. Record each 500.
- WARM
500 easy choice
500 - PREP
4 x 100 build, :20 rest
400 - TEST
1 x 3000 steady to strong
3,000 - COOL
400 very easy
400