training plan Build Strength & Your Physique

This plan is for all swimmers who want to get stronger in the pool to swim faster, get a well-toned swimmer’s body and have fun! This plan is also for those swimmers that swim regularly but are not getting any faster. Strength is often an overlooked component in swimming but is very important for your swimming speed. This plan is scalable to all level swimmers, from novice to advanced swimmers. However, we recommend swimmers that can't swim freestyle yet to start with our Freestyle Basics course.

For 8 weeks you will swim three times a week with one optional dryland workout you can do. At least two of these swim workouts will be strength focused, the other one is a bit different to ensure your recovery and an all-round conditioned body. The dryland workouts vary from core to a full body workout to a workout where you need a towel! For a pro level swimmer, an average workout will be 3200 meters. This will be scaled down appropriately for advanced (2800 meters), intermediate (2400 meters) and novice level swimmers (2000 meters).

Each week we focus on a different strength component with a swimming technique skill.

Week 1-2: Endurance + Strength  /  Body Position & Kick

Week 3-4: Tempo Interval + Strength  / Body Rotation & Recovery

Week 5-6: Threshold + Strength / Catch 

Week 7-8: Speed + Strength / Push