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80/20 Swimming: Swim Stronger Level 1

Browse More Plans

80/20 Swimming: Swim Stronger Level 1

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Dan Daly, CSCS - 80/20 Endurance, Over 100,000 Plans Sold

All plans by this Coach


16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description


If swimming has always been your weakest link, and/or you want to improve both your technique and strength in the water, then this plan is for you.

Designed for swimmers who wish to do a technique and dryland stability focused block of training, our 16 week Level 1 plan is best done with a single sport plan such as a cycling or run plan, or can be done stand-alone. This plan should not be added to a Triathlon plan. Our Level 0 Swim Strong Plan is the only plan we recommend adding on top of an existing Triathlon plan.

Athletes should be able to swim at least 100y(m) continuously, and 1500y(m) cumulatively as a starting point, building to up to 3000y(M). This plan will consist of 3 swim sessions per week and 2 stability sessions.
Click Here for further information about the plans, required equipment and workout structure.


Each swim session includes videos demonstrating how to complete the drills correctly

Each Dryland session includes videos demonstrating how to complete the exercises correctly

Plan Benefits


This plan includes 30 days of TrainingPeaks Premium for free, by extending your existing account or upgrading from Basic for 30 days. This offer is available one time per athlete and is not applicable to coach-paid accounts.


Every 80/20 Endurance plan purchased becomes a permanent part of your TrainingPeaks plan library. You can start, stop, and reuse the plan as often as you like, beginning or ending at any point in the plan.


Not sure which level is right for you? Review our Level Comparison Charts to find the best fit. There’s zero risk: Our Level Guarantee allows you to switch to a different level or intensity type within the same distance if you discover that the plan you’ve selected is too hard or too easy.


Each workout can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. See our Structured Workout page for more information.


Robust support resources and documentation for your plan can be found at the 80/20 Resources page. Purchasers of this plan will be able to contact the author Dan Daly CSCS directly in order to request clarification on any items that may be unclear in the plan.


Want access to our full range of plans at a great price? Check out our 80/20 Gold and Silver Subscriptions

About Dan Daly CSCS

All of the 80/20 Endurance Swim Strong Plans were designed by Dan Daly, CSCS, who is a highly sought after performance coach, presenter, and content expert, with over 15 years in the industry. A former collegiate All-American swimmer, and now competitive masters and open water swimmer, he’s committed to helping endurance athletes perform better through strength and conditioning.

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 x3
01:59:00 00:50:00
Strength x2
01:40:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
01:59:00 00:50:00
01:40:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

80/20 Endurance

80/20 Endurance

80/20 Endurance is the creation of Matt Fitzgerald and David Warden. Based on the breakthrough books 80/20 Running and 80/20 Triathlon, runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent high intensity. The typical endurance athlete spends only 50-70 percent their total training time at low intensity. The solution? An 80/20 training plan that ensures the optimal intensity balance.

  • 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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