ABOUT SWIMGYM
SwimGym is the preferred training partner for swimmers and triathletes worldwide. Online swim training on SwimGym.com, train wherever you are. We help you improve your technique, build your fitness and achieve your goals. Our training and coaching methods are based on professional swimming and triathlon, made accessible for all levels. At SwimGym we combine technique and conditioning in every workout for fast results. Each workout includes a technique video, conditioning set and coach tips. Our training plans are focused on swimming only.

FOR WHO
This plan is for advanced level swimmers who can swim 500 freestyle continuously at an easy pace. You have enough Sprint triathlon racing experience and are looking for a program to improve your swimming technique and endurance quickly.

WHAT TO EXPECT
This plan has two swim practices a week. Total distance swam in an average week is 5100 (2550 per swim practice) where the heaviest week is 5900 total and the easiest week 4500 total. Skills you will work on are Body Position, Recovery & Hand Entry, Stroke Length and Catch. The Triathlon specific skills you will work on are Sighting, Buoy Turn, Open water Start, Clearing Goggles and Swim Exit.

PROGRAM PERIODISATION
Week 1 -2: Volume + Intensity
Week 3-6: Volume + Speed
Week 7: Intensity
Week 8: Taper