Here's more information on some of the features in Faster Swimming:

Strength & Conditioning

Resting & Tapering

Deck-Based Dryland


Race Strategies

Table of Contents

About the Author


Faster Swimming
Strength & Conditioning

A major emphasis in Faster Swimming is cross training. It increases general fitness, speed, strength, coordination, balance and body awareness.  These heightened abilities carry over to your swim training and performance.

Both the lifting and dryland programs focus on total body workoutsThe emphasis of each workout can be modified in various ways to achieve the desired result – improved strength and conditioning in order to swim faster.

Consider these programs as a way to train your body to function at a higher level.  This training emphasizes movements rather than body parts, allowing you to gain improved body control and greater force production

There are no body-part split programs here! We are training the total body with the sole intention of improving swim performance.

Workout intensity is defined within each template (lifting and dryland) individually and both templates are designed to fit into a seasonal (i.e. 16-week and 7-week swim templates) plan.  The strength training templates are broken down into mesocycles and microcycles - which give you a strong definition and purpose for incorporating the lifting and dryland into your swim training. 

Suggestions for lifting and dryland templates to fit into the 16-week swim program are contained in each sub-chapter.  More detailed workouts are given in both for the 7-week taper program.  These detailed workouts give you the tools to create a strength and swim training program structured to your needs and schedule. 

50 Pages of Full Color Pictures
to help you perform the excercises with
proper body position and posture.

Detailed time parameters are given for both types of work - workouts should be completed in less than an hour. Become more productive and focused. That’s a total of only four to five hours per week to get the most out of your lifting and dryland training.

Even with a less stringent regime, you will see benefits with consistent efforts, even two to three hours of this type of training per week.

Buy Now in Print! or in eBook Format

What is an e-book?

An e-book is an "electronic book" delivered directly to your computer via a quick and easy download. If you can read this page right now you can read an e-book. The e-book uses Adobe Reader, which is a free download. (Download your free Adobe Reader here.) You can click on any chapter, move backward and forward and always have the information available to you because it's on your computer hard drive or stored any other place you wish. Best of can be reading an e-book - and using the knowledge in it - within a few seconds of paying for it. No matter where in the world you live!

Comments From Readers

"I have purchased the e-book and the weekly workouts and am very pleased. As I live too far from where my club is, I train alone. The true blessing of these purchases are that I can just sit back and follow the guideline / workouts that are given and not have to sit for hours putting together a swim workout or try to determine which weight / dryland program I should be following.

• Dawn Thompson (Masters Swimmer)

"The taper program has been an effective program for our team because it allows us to maintain our endurance levels through out the taper over a 4 week period for the high school season. With having done the right amount of training during the season, the swimmers have the confidence that they are more prepared for the championship races, because they are able to finish the races stronger than their opponents. We are able to concentrate on speed drills while we are tapering and not feel more tired during the taper."

• Dave Wharton
• New Albany HS Coach
(Columbus, OH)
• 1988 Silver Medallist
400 IM, 200 IM
• 1992 Olympic Team
400 IM, 200 Fly
• 2 Time World Record
200 IM, 400 IM
• 7 Time American Record Holder, 200 IM, 400 IM
• 7 Time NCAA Champion,
4 - time 400 IM, 3 time 200 IM.

"The mechanics and swim/taper plan you'll find in this book REALLY WORK. Having been a competitive swimmer, as well as an age-group coach, I can say from my experience, if you follow this program, you will see results."

"The workouts matched with the dryland program will create strength and speed – as well as keep the sport fun and challenging. It is easy to see the “method to the madness” with this plan – and I have seen kids stay motivated with this plan – because they know, if they do the work – day in and day out, that they are going to see results at the end."

• Kim Mills (Johnson)
• University of Michigan Varsity Women’s Swimming Team, 1994-1998; Team Captain 1997-1998
• Recipient of 1998 Big Ten Medal of Honor
• 9-time All-American
• 10-time Big Ten Champion
• Member of 1994 USA National Team (Goodwill Games, St. Petersburg, Russia)
• NCAA Academic All-American


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Strength Training with Video - for Proper Mechanics!

Strength Training ON your Handheld!

Android - iPad - iPhone - Windows Phone

Access to ALL workout videos at a CLICK!

  • 50 days of complete strength training workouts.
  • 16 to 25 weeks of workouts (2-3 days/week).
  • Links to videos explaining the mechanics of EVERY excercise.
  • A proven strength training system created by strength training coaches.
  • Used in many club, high school and university teams.
  • Purchase includes the Cross Training with Dryland manual in PDF format!

    Use it Today!