Build a smoother, more efficient swim stroke while increasing endurance. This 4-week plan focuses on technique, drills, and repeatable reps to improve body position, propulsion, and stroke consistency. We finish with an endurance-focused week to put everything together we have learned and worked on.

Workouts range from 2,200 - 3,000 yards and emphasize quality over volume, with structured drill work, controlled speed sets, and progressive endurance integration.

This is best for athletes who:
- Want to swim faster with less wasted energy
- Feel limited by technique
- Are training for triathlon or endurance swimming
- Can comfortably swim 1,500+ yards

Plan Highlights:
- Technique-driven sessions with clear purpose
- Heavy drill and repetition focus
- Speed sets to reinforce form under effort
- Final week endurance build while maintaining technique

Perfect for athletes looking to establish a strong technical foundation and swim more efficiently, now and long-term