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The ULTIMATE self-guided swim program for any level of fitness


Peta Woodland

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5 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Be masters of your own destiny and use these amazing tried and tested swim sessions to plan your own program.. Develop speed, endurance & technique, no matter what your goals are;

These session outlines will stop the need to buy any other program, ever again!

This swim programs includes;

Endurance sessions
Speed Sessions
Threshold sessions
Drill sessions

or a combination of the above...

Program is based on CSS (critical swim speed) - links to information on CSS are included in the program.

Mix & Match to make your own program with a CSS test session and fitness benchmark included....

These sessions are full adjustable to suit your level of fitness and ability...

Each session has instructions on how to vary the session to suit your level or just to mix the session up to make it different...

There are instructions under the work outs to help with terminology and exercise descriptions.

Email with any questions. We will answer most questions within 12-24 hours. Peta from Energise Coaching coaches athletes of all levels and abilities. As an age group athlete herself, she relates to the need to balance training with life while still achieving improvements in performance.

Pool Buoy

Note: this is not a learn to swim program. It will help develop technique and fitness for those with basic skills and is also suitable for advanced swimmers.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:33 hrs 1:15 hrs
Workouts Per Week Weekly Average Longest Workout
4:33 hrs 1:15 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Peta Woodland

Energise Coaching - triathlon, running, swimming

I believe in sustainable training around living life. I see too many people burning out when age group athletes should be able to enjoy their sport, have time for other things, while still seeing solid performance gains. I offer personalised training programs & coaching or group coaching services to swimmers, triathletes and runners to suit lifestyle and performance goals.