14 Week Training Program
14 Weeks :: ONE Book
A COMPLETE High School and
Middle School Swim
and Dryland Program
Built from Experience
High school coaches have been asking for a shorter training program than our popular 23 Week training program. We've answered their call.
The 14 Week Training Program was designed specifically with swimming and dryland workouts needed to get your high school and middle school swimmers in shape, increase aerobic capacity, teaching them how to sprint and then tapering them for championship meets.
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- 200+ Pages -
easy to use; easy to follow
- 70+ Swim Workouts that
follow a comprehensive plan.
- 28 Dryland Workouts to
build strength and power.
- A complete 6
- A full introduction
to guide you through the season.
- Just tear
out, take to the pool and train.
This program can be adapted to swimming
2-3 or up to 6 times a week, with any yardage amount you desire
to swim. The important thing is to follow the regime and do all
that is planned.
- The beginning of this program assumes that
you are starting your season and eases you into practices while
developing your aerobic base.
- The mid-season, weeks 8-16 are the core that
include the main work-load of aerobic swimming while introducing
- The last seven weeks will develop and fine
tune your speed and power, while maintaining your aerobic base.
The full program will enable you
to swim multiple championship meets several weeks in a row while
continuing to improve your times. If you only have one championship
meet the work-outs can be adjusted to hit your peak. The weight
lifting and dryland programs follow suit to the seasonal plan and
are essential to speed and power.
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