For the High School & Middle School Swim Season
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.
- 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 Week Taper
- 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 includes the main work-load of aerobic swimming while introducing speed.
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.
Please note: the workouts in this book are modified, but similar to the workouts in the 23 Week Training Program.