Swim Improvement Plan

This front crawl improvement plan is designed for swimmers who typically swim between 2:30 and 3:30 per 100m and want to enhance their front crawl technique and efficiency in the water. The plan progresses through a series of key swimming techniques in a structured order to help you develop a strong, well-rounded stroke and improve your overall swimming performance.

Key Features of the Plan

Structured Training Sessions

This plan includes a total of 45 sessions, planned with 3 swim sessions per week, and 2 on recovery weeks. Each session is planned to last 1 hour, with the longest session in week 1 being 1750m and the longest session overall reaching 2100m. The consistency of 3 sessions per week allows you to develop better habits and improve your technique over time.

Progressive Technique Development

The plan systematically works through key technique areas of front crawl. You’ll progressively refine each aspect of your stroke, ensuring steady improvements in your swimming technique and efficiency.

Test Set for Progress

The plan includes a test set during the first week, which will be repeated in the final week. This allows you to track your progress and see all the improvements you’ve made throughout the plan.

16-Week Structured Progression

This plan is designed to focus on technique improvement. Each week will target different aspects of your swimming technique, ensuring you develop a complete, well-rounded stroke. The key areas of focus include:

• Head Position


• Breathing


• Feet Positioning


• Kick


• Arm Recovery


• Arm Entry


• Arm Extension


• Arm Timing


• Catch


• Feel for Water


• Pull


• Rotation


• Distance Per Stroke

Each week will build on the previous one, helping you master the technical aspects of your stroke and improve your feel for the water, efficiency, and speed. You will need a kickboard and pull buoy.

Integration & Support

The plan integrates with most smartwatches for real-time progress tracking. You’ll also have access to a full training calendar to monitor your sessions. If you need assistance with specific workouts or technique tips, feel free to leave your email when purchasing, and I’ll personally provide guidance and support.

About Me

I’m Chris, a level 3 qualified British swimming coach with 12 years of experience. Over the years, I’ve helped swimmers of all levels refine their technique and improve their performance, and I’m committed to helping you achieve your best in the water.

Ready to Take Your Swimming to the Next Level?

This plan is designed for swimmers ready to improve their technique and efficiency in the water. With clear guidance for each session, you’ll always know what you’re working on and why.

Let’s elevate your swimming and make every stroke count!

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