This 12-week block is built to fix the foundations of your freestyle stroke in a clear priority order: breathing → head position → streamline → rotation/core → hand entry → catch → pull → timing → rate → integrated skills → race sharpening → review. It uses SPC’s dedicated technique sessions only, so every metre has a purpose.

The plan is ideal for triathletes and swimmers who can already swim at least 100–200m continuous front crawl but feel they’re fighting the water, short of breath, or “stuck at one pace.” It’s also a great reset block after a race season or lay-off, before you go back into heavy endurance and speed work.

You’ll swim 3 technique-focused sessions per week using SPC sessions such as Breathing Under Pressure, Head Position, Streamline & Body Alignment, Catch Technique, Pull Phase & Acceleration, Stroke Rate & Efficiency, and Swim Technique Nemesis. Each week has a clear technical focus and builds on the last, so you’re never trying to fix everything at once.

Typical total volume will depend on lane pace and how you scale rests, but most sessions sit in the 1.5–2.5k range. If you need a lighter load, simply shorten the warm-up or main set, or run the plan as a 2-swim option by skipping the third session each week.

Recommended kit (optional but helpful): fins, snorkel, small paddles, pull buoy, ankle band. Where a session calls for a specific tool and you don’t have it, you can complete the rep without equipment and keep the same focus cue.

How to use this plan

Aim to swim 3x per week, ideally with at least one day between key sessions.

Treat technique as the priority: hold form first, then add effort. If form falls apart, slow down or shorten the rep.

You can combine this block with your existing bike/run plan; just keep the swim intensity mostly easy–moderate so you’re fresh enough to concentrate.

At the end of Week 12, use the review sessions to note your biggest changes and decide your next block (endurance, open-water skills, race-specific prep, etc.).

By the end of the 12 weeks you should be:

Breathing more calmly and predictably.

Holding a better bodyline with less drag.

Feeling real pressure on the water through catch and pull.

Swimming with a smoother rhythm and more usable gears.

This is not a “monster yardage” squad plan. It’s a smart, technical rebuild of your freestyle so that every future metre of training counts more.