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

Browse More Plans

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


Peta Woodland

All plans by this Coach


5 Weeks

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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x6
04:33:00 01:15:00
Workouts Per Week Weekly Average Longest Workout
04:33:00 01:15:00

Training Load By Week

This plan works best with the following fitness 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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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