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Swimming Performance

Swimming Performance

4 days/week8 weeks32 workouts~60 min/sessionintermediate
Included with the club$30/mo
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HomeCoachingSwimming Performance

About this program.

Build the shoulder strength, trunk control, lower-body force, and start-and-turn power that support faster, more efficient swimming.

Weekly split.

Week 1
Day 1
Lower: Starts and Turns
60 min
Day 2
Pull Strength and Shoulder Survival
60 min
Day 3
The Roll and the Kick
60 min
Day 4
Streamline, Compression, Turns
60 min
Week 2
Day 1
Lower: Starts and Turns
60 min
Day 2
Pull Strength and Shoulder Survival
60 min
Day 3
The Roll and the Kick
60 min
Day 4
Streamline, Compression, Turns
60 min
Week 3
Day 1
Lower: Starts and Turns
60 min
Day 2
Pull Strength and Shoulder Survival
60 min
Day 3
The Roll and the Kick
60 min
Day 4
Streamline, Compression, Turns
60 min
Week 4
Day 1
Lower: Starts and Turns
60 min
Day 2
Pull Strength and Shoulder Survival
60 min
Day 3
The Roll and the Kick
60 min
Day 4
Streamline, Compression, Turns
60 min
Week 5
Day 1
Lower: French Contrast for the Start
60 min
Day 2
Pull Power and Shoulder Survival
60 min
Day 3
The Roll and the Kick: Faster
60 min
Day 4
Streamline and Turns: Loaded
60 min
Week 6
Day 1
Lower: French Contrast for the Start
60 min
Day 2
Pull Power and Shoulder Survival
60 min
Day 3
The Roll and the Kick: Faster
60 min
Day 4
Streamline and Turns: Loaded
60 min
Week 7
Day 1
Lower: French Contrast for the Start
60 min
Day 2
Pull Power and Shoulder Survival
60 min
Day 3
The Roll and the Kick: Faster
60 min
Day 4
Streamline and Turns: Loaded
60 min
Week 8
Day 1
Lower: French Contrast for the Start
60 min
Day 2
Pull Power and Shoulder Survival
60 min
Day 3
The Roll and the Kick: Faster
60 min
Day 4
Streamline and Turns: Loaded
60 min

What's included.

32
Total sessions
~60
Min per session
8
Weeks

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