Strength & Conditioning
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 workouts. The emphasis
of each workout can be modified in various ways to achieve the desired
result – improved strength and conditioning in order to swim
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
There are no body-part split programs here! We
are training the total body with the sole intention of improving
LIFTING AND DRYLAND TEMPLATES
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
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
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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 all...you 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.
IT'S ALL THERE."
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."
• New Albany HS Coach
• 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,
• NCAA Academic All-American