13-Week Dynamic Swim Training Plan

This structured 13-week swim program is designed to elevate your endurance, speed, and technique, taking your swimming to the next level. This plan suits triathletes, open-water swimmers, or anyone looking to achieve peak swim performance through progressive workouts.

What’s Included:
Recovery Weeks: Incorporates focused drill work and freestyle sessions to promote technique refinement and active recovery, ensuring your body is prepared for the upcoming training demands.

Build Phases: Challenging sets like "Swim Humps" and "Reverse Pyramid" build strength and stamina. These workouts increase yardage strategically to adapt your body to handle greater loads over time.

Endurance Sessions: A mix of long freestyle and mid-distance IM (Individual Medley) sets, emphasizing consistency, endurance, and reduced rest intervals to sustain your speed and form.

Speed Work: Targeted sprint intervals, including exercises like "Attack the Finish" and "Sprint Time," will challenge your speed and sharpen your racing edge.

Training Highlights:
Detailed Drill Choices: Utilize freestyle-specific drills, such as the Kayak Drill and One Arm Freestyle, to fine-tune your stroke technique and efficiency.

Goal-Oriented Sprints: Each sprint session encourages you to push past personal bests, training with a competitive mindset.

Progressive Structure: The plan cycles through recovery, build, endurance, and speed-focused weeks, allowing steady adaptation and avoiding burnout.

With this dynamic approach, you’ll gain strength, speed, and a solid foundation for peak swim performance. Follow this plan to stay consistent, improve technique, and feel race-ready by the end of the 13 weeks.