This program was designed for beginners and intermediate swimmers that want to swim fast in short distances. It is recommended however, that you can swim for at least 200 meters or yard in a slow easy pace nonstop. A swimmer could finish this program in 2 weeks if they swam 5 days a week, but we also made this workout for people who only swam 2 or 3 times a week. Most of the program is focused on 25s. It has a few 50s and 100s on a medium or steady pace mainly to warm up or warm down. 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 speed, 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.

The intervals are not very fast, but if you miss them or get too tired and can’t keep up you can add a few seconds to your rest time. Since this program also helps you improve your technique, it is important to do things right without compromising the swimming technique very much. So rest as you see fitting but trying to keep up with the rest times as marked.

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. This is like a warranty that you will get better in 30 days or less.

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 swordfish 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 buying the Technique Swordfish or Ultimate Swordfish which include video analysis and mentorship to your style of swimming.