In this version you can expect access to 40 workouts ranging from 2000 - 3000 meters. Each workout contains a Warm-Up, Main Set and a Cool Down; some include an extra technique set or focus set. Each workout has recommended rest and guidance, so you are not just swimming garbage yardage. Go into each workout with what you are training for and why you are training.

I have personally done each of these workouts & they can easily be modified to include stroke/IM. If swimming 4 times a week isn't feasible, you can discard any workout that week to fit your lifestyle.

I offer strength training plans at https://marketplace.trainheroic.com/brand/coast-triathlon-weightlifting

One is 2 workouts a week and the other is 4 workouts a week; TrainHeroic is more user friendly for Strength Training that TP. You can log sets, reps, weight, add/subtract or modify lifts based on feeling or equipment access. Plus, I can track your progress and answer any questions you may have.

Don't hesitate to reach me at haley.n.razor@gmail.com with any questions you may have!

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Lingo you may see:
Tempo - Pick your event or distance you want to focus on, then pick your goal time, then calculate your goal 100 pace and swim with the purpose to hit your goal pace plus 5 to 10 seconds per 100 meters (4 to 8 for yards)
Upbeat - This pace is faster than recovery but not all out/hard. You should not be out of breath.
Hard - This pace is 90-95% of everything you have to give; you should be able to repeat this pace for at least 3 of the prescribed distances on 10 to 20 second's rest.
All Out - Give it everything you have, push yourself.
Pace - Pick your event or distance you want to focus on, then pick your goal time, then calculate your goal 100 pace and swim with the purpose to hit your goal pace.
Drill - Pick a drill and focus on your form. Do not rush! Use this time to build your technique.