Appropriate for:

Swimmers main stroke is freestyle.

Train around 1 hour and/or 2,000 meters/yards.


Stroke length, Balance, Coordination and Core Strength. 


How should I do it?

Ideal train 5 times a week

Minimum 3 times a week



100 workouts that will help you improve swimming.

Drills explained in detail with video.

Tests, challenges and more.

USD $30.00


  • 100 Workouts
  • Pyramid Challenge
  • Tests
  • Drills
  • Tracking Calendar
  • Measure your progress
  • Profile completed badge
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This program was designed for beginners and intermediate swimmers that want to swim better in middle distances. It is recommended however, that you can swim for at least 200 meters or yard in a slow easy pace nonstop. This program can also be used by coaches to test and to help their swimmers.

If you follow all the instructions in the program, you will learn the best swimming habits and techniques to be a faster more effective swimmer. You will gain not only a better technique, but a good framework to maybe build your own workouts and routines to continue your swimming development.

In case you buy the program and it is not what you thought it was or didn’t meet you expectative in some way, we offer a 30 day money back warranty.

This program has a challenge at the beginning and at the end. This is designed to compare the two and see the results on your own. 

It is very difficult to remember the whole practice perfectly. That is why we recommend printing the workouts in a piece of paper and taking it to the pool. Now I know that water and paper don’t go well together, but what we do is we put the paper in a kick board and put water on it. The paper will stick to the board and you will still be able to read it. That is our method. You could also use a chalkboard if you have one.

Yes! if you are used to swim 5 or more times per week you can do 1 day of the program and the next day a workout of your own and so on. We have also had swimmers that bought this program that swim the swordfish workout of the day and they do a little more to complete their target distance.

If after reading this you still have questions about the program you can always send us an e-mail to [email protected] and we will get back to you as soon as possible.

If your question is related to your swimming technique or you want personal advice we recommend posting it on the forum.


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