WU 600 (300 Free, 200 IM, 100 Kick) PRE 16 x 50s on 1:00 4 sprint drill, 4 build 50% to 90% 4 at 85%, 4 breathe every 5 Hold 75% speed across all of these MAIN 8 x 100s with 15 sec rest, mile pace 2 min rest 6 x 100s with 15 sec rest, hold stroke count 2 min rest 6 x 100s with 15 sec rest, fight for it FIN 12 x 25s on :45 primary stroke, all out
GROUNDED IN EXERCISE PHYSIOLOGY · UPDATED FIVE DAYS A WEEK
Swim training designed around how adaptation actually works.
Structured daily workouts for Beginner, Intermediate, and Advanced swimmers, published Monday through Friday. Each training block follows an eight-week periodization model built on progressive overload, specificity, and taper. Whether you are training for a pool meet, an open water race, or the swim leg of a triathlon, every set is designed with a purpose.
- Sessions per week
- 5
- Progression levels
- 3
- Week periodized blocks
- 8
PERIODIZATION MODEL
Eight-week macrocycles built on progressive overload and taper.
Each block follows a physiological progression: aerobic base development and technique emphasis in weeks one through three, increasing intensity and lactate threshold work in weeks four through six, a sharpening phase that reduces volume while maintaining intensity in week seven, and a full taper for race or test performance in week eight. This structure reflects established models of supercompensation and neuromuscular adaptation in competitive swimmers.
Base phase peak
Highest volume base week. Threshold-pace sets are introduced to prepare for the build phase.
Training load
- W1
- W2
- W3
- W4
- W5
- W6
- W7
- W8
- Base W1–3
- Build W4–6
- Sharpen W7
- Test W8
Three levels. One progression model.
All three levels are included in every subscription. Switch anytime.
Beginner
Rest-based sets
Fixed rest intervals between repetitions rather than pace-based send-offs. Workouts focus on aerobic development, stroke mechanics, and building the volume tolerance needed to move to interval training. If you are training for your first triathlon or getting back in the pool after time away, this is where to start.
WU 300 however you like (12 min) DRILL 8 x 25s with 30 sec rest, 5 Kick Switch FR (10 min) One arm out, ear on shoulder, one eye in the water one eye out. Switch every 5 kicks. DRILL 8 x 25s with 30 sec rest, 3 Kick Switch FR (10 min) Same thing but switch every 3 kicks MAIN 16 x 25s with 25 sec rest, Freestyle (20 min) Build 1-3 from 50% to 90%, sprint the 4th 4 rounds of this for 16 total CD 200 easy, work on breathing position
Intermediate
Interval training
Send-off-based intervals across all four competitive strokes. Sets are structured around aerobic and threshold intensities with progressive volume and pace targets across the training block. Built for masters swimmers, triathletes with a swim base, and anyone preparing for events from a 200 to a 5K open water swim.
WU 600 (300 Free, 200 IM, 100 Kick) PRE 16 x 50s on 1:00 4 sprint drill, 4 build 50% to 90% 4 at 85%, 4 breathe every 5 MAIN 8 x 100s with 15 sec rest, mile pace 2 min rest 6 x 100s with 15 sec rest, hold stroke count 2 min rest 6 x 100s with 15 sec rest, fight for it FIN 12 x 25s on :45 primary stroke, all out
Advanced
Race-pace training
Short repetitions performed at your target race velocity with fixed rest intervals. This approach allows you to accumulate more high-quality yards at goal pace than traditional long-interval formats, with less fatigue. It works for every race distance. A 1500m swimmer trains at 1500m pace. An open water swimmer trains at open water pace. The method scales to the event.
500 Warm Up On Your Own 16 x 25s Fly on :40, 100 pace or 95% Break at the 8 and the 12 50 Easy 16 x 25s Breast on :40, 100 pace or 95% Break at the 8 and the 12 50 Easy 7 x 50s Fly/BK on 1:00, 200 pace 1 min rest 7 x 50s BK/BR on 1:00, 200 pace 1 min rest 7 x 50s BR/FR on 1:00, 200 pace 1 min rest 7 x 50s FR on 1:00, 200 pace 50 Easy
Your next eight weeks are already programmed.
New sets posted every weekday. Open the board and get in the water.
Start Training · $20/mo