6-Week Sprint Swim Program
This isn’t just a workout plan. It’s a high-performance training system built to help you unlock real top-end speed in the water—without wasting time on unnecessary training volume.
Over 6 weeks, you'll complete 18 targeted sprint workouts, each designed to build speed, power, and control—so you can drop time in your 50 or 100 and finally train like a true sprinter.
What makes this program different?
Every detail is intentional—from effort levels to rest ratios to the drills you’ll use. And now, we’ve added new tools to help you stay accountable and measure your progress.
What’s Included:
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6-week structured training plan with clear weekly focus
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18 sprint-focused workouts (3 per week, all under 3,000 yards / meters)
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Test Sets built into the program to track performance
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Progress Dashboard to log times and visualize improvement
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Effort Level system so you always know how hard to go
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Visual drill demonstrations to execute every set with confidence
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Minimal gear recommended just a kickboard and paddles
Flexible for any pool size:
This program can be completed in a 25-yard, 25-meter, or 50-meter pool.
If you train in a 50-meter pool, the sets written as 25s can simply be swum to the halfway point and finished at the mid-pool mark, a simple on-the-spot adjustment.
If you’re ready to train with purpose and finally see the speed gains you’ve been chasing, this is your plan.
Let’s sprint with precision.
⚠️ DISCLAIMER
Precision Swim Training LLC provides general swim training guidance and educational content. This material is not a substitute for medical advice or in-person instruction.
Always consult a physician before starting any new swim or fitness program. Participation is voluntary and at your own risk. Results may vary.
Swim only in safe, supervised environments and follow all local pool rules. If you're unsure about your ability or safety in the water, seek guidance from a certified instructor or lifeguard.
Precision Swim Training LLC is not liable for any injury, loss, or damage resulting from use of this guide.
