{"title":"Browse All Plans","description":"","products":[{"product_id":"frontendspeed","title":"10 Essential Workouts to Boost Sprint Speed for Front End Swimming","description":"\u003ch2\u003e10 Workouts for Front End Speed to Enhance Sprint Swimming\u003c\/h2\u003e\u003cp\u003eAre you ready to take your swimming performance to the next level? Our product, \u003cstrong\u003e10 Workouts for Front End Speed to Enhance Sprint Swimming\u003c\/strong\u003e, is your ultimate guide to enhancing your \u003cstrong\u003esprint speed\u003c\/strong\u003e in the water. Perfectly designed for both amateur and seasoned swimmers, this comprehensive resource focuses on the most effective workouts to maximize your velocity and efficiency in sprint swimming.\u003c\/p\u003e\n\n\u003ch3\u003eWhy Focus on Sprint Speed?\u003c\/h3\u003e\n\u003cp\u003eIn competitive swimming, speed is everything. Whether you are preparing for a race or trying to improve your personal best, enhancing your \u003cstrong\u003esprint speed\u003c\/strong\u003e can make a significant difference. This product equips you with targeted workouts that focus on developing your explosive power and optimizing your front-end speed.\u003c\/p\u003e\n\n\u003ch3\u003eProduct Features\u003c\/h3\u003e\n\u003cul\u003e\n    \u003cli\u003e\n\u003cstrong\u003eExpert-Designed Workouts:\u003c\/strong\u003e Developed by top swimming coaches to ensure effective training.\u003c\/li\u003e\n    \u003cli\u003e\n\u003cstrong\u003eStructured Programs:\u003c\/strong\u003e Get clear, progressive training plans to follow easily.\u003c\/li\u003e\n    \u003cli\u003e\n\u003cstrong\u003eVersatile Exercises:\u003c\/strong\u003e Suitable for all levels of swimmers, whether you're a beginner or an elite athlete.\u003c\/li\u003e\n    \u003cli\u003e\n\u003cstrong\u003ePerformance Tracking:\u003c\/strong\u003e Includes tips on how to measure your improvement in sprint speed.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWhat You Will Discover\u003c\/h3\u003e\n\u003cp\u003eThis resource contains carefully curated workouts tailored specifically for enhancing front end speed. Each workout is designed to target various muscle groups while also improving your technique, ensuring a well-rounded approach to sprint training.\u003c\/p\u003e\n\n\u003ch3\u003eUnderstanding the Workouts\u003c\/h3\u003e\n\u003cp\u003eEach of the 10 workouts focuses on building different aspects of sprint swimming:\u003c\/p\u003e\n\u003cul\u003e\n    \u003cli\u003e\n\u003cstrong\u003eAerobic Conditioning:\u003c\/strong\u003e Develop foundational stamina to maintain speed throughout your races.\u003c\/li\u003e\n    \u003cli\u003e\n\u003cstrong\u003ePower and Strength:\u003c\/strong\u003e Engage in exercises that boost your explosive power, crucial for quick starts and turns.\u003c\/li\u003e\n    \u003cli\u003e\n\u003cstrong\u003eTechnique Drills:\u003c\/strong\u003e Focus on improving your stroke efficiency, which directly affects your speed.\u003c\/li\u003e\n    \u003cli\u003e\n\u003cstrong\u003eCore Stability:\u003c\/strong\u003e Enhance your core strength to improve balance and body position in the water.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eHow to Use This Guide\u003c\/h3\u003e\n\u003cp\u003eStart by choosing the workout that best suits your current training needs. We recommend starting with a baseline assessment of your current \u003cstrong\u003esprint speed\u003c\/strong\u003e and identifying areas for improvement. Follow the structured recommendations in this guide to tailor your workouts over time.\u003c\/p\u003e\n\n\u003ch3\u003eBenefits of Enhancing Your Sprint Speed\u003c\/h3\u003e\n\u003cp\u003eImproving your \u003cstrong\u003esprint speed\u003c\/strong\u003e isn't just about competition; it's about increasing your confidence in the water. Here are some benefits:\u003c\/p\u003e\n\u003cul\u003e\n    \u003cli\u003e\n\u003cstrong\u003eCompetitive Edge:\u003c\/strong\u003e Stand out during races with enhanced speed and performance.\u003c\/li\u003e\n    \u003cli\u003e\n\u003cstrong\u003eInjury Prevention:\u003c\/strong\u003e Better strength and technique decrease the risk of injuries.\u003c\/li\u003e\n    \u003cli\u003e\n\u003cstrong\u003eGreater Enjoyment:\u003c\/strong\u003e Enjoy swimming more as you progress and see tangible results.\u003c\/li\u003e\n    \u003cli\u003e\n\u003cstrong\u003eVersatile Application:\u003c\/strong\u003e Skills gained can be applied across various swimming events.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eReal Swimmers, Real Results\u003c\/h3\u003e\n\u003cp\u003eOur guide is backed by testimonials from swimmers who have experienced remarkable gains in their \u003cstrong\u003esprint speed\u003c\/strong\u003e. 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Our Sprint Revolution Back End Speed Workouts have been field-tested, with specific methods used by record-breaking athletes.\u003c\/p\u003e\u003ch3\u003eWhy Choose Sprint Speed Workouts?\u003c\/h3\u003e\u003cp\u003eIn today’s competitive landscape, merely training hard isn’t enough; you need to train smart. Our specialized sprint speed workouts focus on optimizing your mechanics, boosts explosive speed, and increases your overall athletic performance. 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Our sprint speed workouts typically include:\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWarm-Up Techniques:\u003c\/strong\u003e Essential for preparing your muscles and preventing injuries.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eMain Sprint Set:\u003c\/strong\u003e Focused intervals designed to push your limits further each week.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRecovery Periods:\u003c\/strong\u003e Crucial to allow your body to recuperate and adapt, ensuring you’re ready for the next session.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCool Down Swim:\u003c\/strong\u003e To help with muscle recovery and reduce soreness.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eFeatures of Our Sprint Revolution Program\u003c\/h3\u003e\u003cp\u003eOur Sprint Revolution Back End Speed Workouts come packed with features that make them not just effective but also convenient and sustainable:\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFlexible Scheduling:\u003c\/strong\u003e Tailor your training to fit within your busy lifestyle, perfect for anyone from students to professionals.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eProgress Tracking:\u003c\/strong\u003e Monitor your improvement over time to stay motivated and focused on your goals.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWho Can Benefit from Sprint Speed Workouts?\u003c\/h3\u003e\u003cp\u003eSprint speed workouts aren't just for elite athletes; they are designed for everyone aiming to improve their speed and performance. 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By incorporating my specialized workouts, you’ll be well on your way to mastering this vital swim skill.\u003c\/p\u003e\u003ch3\u003eBenefits of Dolphin Kick Training\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eIncreased Speed:\u003c\/strong\u003e A well-executed dolphin kick can dramatically reduce your drag in the water, resulting in faster lap times.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCore Strength Development:\u003c\/strong\u003e Our program emphasizes core engagement, helping you develop the abdominal and lower back muscles crucial for all swimming strokes.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEnhanced Endurance:\u003c\/strong\u003e As you practice, you’ll build the stamina required to maintain speed over longer distances.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eWhy Choose my Dolphin Kick Workouts?\u003c\/h3\u003e\u003cp\u003eOur Dolphin Kick workouts are meticulously designed to build you kicking strength. 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Training involves intervals at or near race pace that challenge the swimmer's capacity to maintain speed despite the accumulation of fatigue-inducing byproducts, such as lactic acid. This enhances the body's ability to delay fatigue, enabling swimmers to maintain optimal performance levels for longer durations.\u003c\/span\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":44702881251576,"sku":"","price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/Part1.jpg?v=1751251773"},{"product_id":"1-month-of-speed-strength-workouts","title":"1 MONTH OF STRENGTH WORKOUTS","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eThe concepts of speed strength development through swim-specific training like resistance swimming and sprint sets are directly applicable to enhancing backend speed endurance in swimming. Backend speed endurance is the swimmer's ability to maintain high speeds in the latter stages of a race, when fatigue typically sets in. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThese 24 workouts will teach you how to incorporate speed strength into your monthly plan.\u003c\/span\u003e\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":45050734772472,"sku":"Workouts","price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/SpeedStrength_cb6a3b26-ab98-495e-aef9-d1f162b2eae5.jpg?v=1742418749"},{"product_id":"speed-power-workouts","title":"1 MONTH POWER WORKOUTS","description":"\u003cp\u003e \u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e\u003cspan\u003eIn this phase of the sprint revolution training block, focusing on speed power, we will incorporate 2 recovery sessions per week out of the 6 total workouts. These recovery sessions are crucial for several reasons.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e\u003cspan\u003eFirstly, they allow for muscle repair and growth. During intense resistance training, muscles undergo microtrauma, and the recovery period is when the body repairs these muscle fibers, leading to increased strength and power. Secondly, recovery sessions help prevent overtraining and reduce the risk of injury. By giving your muscles and nervous system time to recover, you ensure that each subsequent workout is performed at optimal intensity, maintaining the quality of training.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e\u003cspan\u003eAdditionally, these sessions help replenish energy stores, specifically glycogen, which is depleted during high-intensity workouts. Proper recovery also supports improved neuromuscular efficiency, allowing for better coordination and execution of powerful, quick movements in the water.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e\u003cspan\u003eIntegrating recovery sessions into the training week maximizes the effectiveness of the speed power phase, ensuring that swimmers can train harder, recover properly, and perform at their peak during competitions. This balanced approach of training and recovery is essential for long-term athletic development and success.\u003c\/span\u003e\u003c\/p\u003e\n\u003c!----\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":45269060288760,"sku":"Power","price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/SpeedPower640x640px_6.jpg?v=1742419153"},{"product_id":"get-faster-in-3-months-with-speed-bundle","title":"3-Month Sprint Swim Plan | Speed \u0026 Power in 12 Weeks","description":"\u003cp data-start=\"155\" data-end=\"236\"\u003eBuild explosive speed from the ground up.\u003c\/p\u003e\n\u003cp data-start=\"1364\" data-end=\"1506\"\u003e\u003cstrong data-start=\"1364\" data-end=\"1377\"\u003eBest For:\u003c\/strong\u003e\u003cbr data-start=\"1377\" data-end=\"1380\"\u003eSwimmers\/Coaches looking to sharpen sprint speed in a structured, time-efficient block. \u003c\/p\u003e\n\u003cp data-start=\"1364\" data-end=\"1506\"\u003eOver the course of three months, the plan targets the three core elements of elite-level sprinting: \u003cstrong data-start=\"490\" data-end=\"510\"\u003eSprint Endurance\u003c\/strong\u003e, \u003cstrong data-start=\"512\" data-end=\"531\"\u003eSprint Strength\u003c\/strong\u003e, and \u003cstrong data-start=\"537\" data-end=\"553\"\u003eSprint Power\u003c\/strong\u003e.\u003c\/p\u003e\n\u003cp data-start=\"556\" data-end=\"668\"\u003eWhether you’re training for the 50 or 100 this plan helps develop the ability to swim fast, and stay fast.\u003c\/p\u003e\n\u003chr data-start=\"670\" data-end=\"673\"\u003e\n\u003ch3 data-start=\"675\" data-end=\"697\"\u003e\u003cstrong data-start=\"679\" data-end=\"697\"\u003eWhat’s Inside:\u003c\/strong\u003e\u003c\/h3\u003e\n\u003cp data-start=\"699\" data-end=\"730\"\u003e\u003cstrong data-start=\"699\" data-end=\"728\"\u003eMonth 1: Sprint Endurance\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul data-start=\"731\" data-end=\"907\"\u003e\n\u003cli data-start=\"731\" data-end=\"783\"\u003e\n\u003cp data-start=\"733\" data-end=\"783\"\u003eImprove your ability to maintain speed over time\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"784\" data-end=\"863\"\u003e\n\u003cp data-start=\"786\" data-end=\"863\"\u003eIncludes longer sprint intervals, broken swims, and anaerobic capacity sets\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"864\" data-end=\"907\"\u003e\n\u003cp data-start=\"866\" data-end=\"907\"\u003eBuilds the base for high-intensity racing\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"909\" data-end=\"939\"\u003e\u003cstrong data-start=\"909\" data-end=\"937\"\u003eMonth 2: Sprint Strength\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul data-start=\"940\" data-end=\"1134\"\u003e\n\u003cli data-start=\"940\" data-end=\"1009\"\u003e\n\u003cp data-start=\"942\" data-end=\"1009\"\u003eAdd resistance training with parachutes, Power Sox, and band work\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1010\" data-end=\"1070\"\u003e\n\u003cp data-start=\"1012\" data-end=\"1070\"\u003eDevelop force production through strength-focused drills\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1071\" data-end=\"1134\"\u003e\n\u003cp data-start=\"1073\" data-end=\"1134\"\u003eDryland strength and core work to enhance in-pool performance\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"1136\" data-end=\"1163\"\u003e\u003cstrong data-start=\"1136\" data-end=\"1161\"\u003eMonth 3: Sprint Power\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul data-start=\"1164\" data-end=\"1333\"\u003e\n\u003cli data-start=\"1164\" data-end=\"1232\"\u003e\n\u003cp data-start=\"1166\" data-end=\"1232\"\u003eEmphasis on fast-twitch muscle activation and explosive movement\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1233\" data-end=\"1276\"\u003e\n\u003cp data-start=\"1235\" data-end=\"1276\"\u003eFins, paddles, and resisted sprint work\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1277\" data-end=\"1333\"\u003e\n\u003cp data-start=\"1279\" data-end=\"1333\"\u003eDesigned to sharpen race-day speed and finishing power\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003chr data-start=\"1335\" data-end=\"1338\"\u003e\n\u003cp data-start=\"1340\" data-end=\"1586\"\u003e\u003cstrong data-start=\"1340\" data-end=\"1357\"\u003eWhy It Works:\u003c\/strong\u003eCreated by sprint experts, this progression follows proven methods used by top-level swimmers to systematically build the physical tools needed for explosive sprint racing. Perfect for in-season prep or off-season development.\u003c\/p\u003e\n\u003c!----\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":45386501554424,"sku":"","price":149.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/Simple4.jpg?v=1726603510"},{"product_id":"explosive-power-workouts","title":"1 MONTH OF EXPLOSIVE WORKOUTS","description":"\u003cp\u003e \u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003eAs an elite swimmer, developing speed and explosiveness in the water is paramount to reaching your peak performance.\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003eHere’s how these 24 workouts will take your training to the next level:\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e\u003cstrong\u003eSprint Interval Training\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003eSprint interval training is a cornerstone for building speed. Short, intense bursts of maximum effort followed by strategic recovery periods will push your anaerobic threshold and increase your power output.\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e\u003cstrong\u003eResistance Training in Water\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003eTo build explosive power, we integrate resistance tools directly in the pool. Using \u003ca href=\"https:\/\/www.bretthawke.com\/shop-2l5f9\/short-cord\"\u003e\u003cspan\u003eshort cords\u003c\/span\u003e\u003c\/a\u003e, \u003ca href=\"https:\/\/www.bretthawke.com\/shop-2l5f9\/parachutes\"\u003e\u003cspan\u003eparachutes\u003c\/span\u003e\u003c\/a\u003e, or \u003ca href=\"https:\/\/www.bretthawke.com\/shop-2l5f9\/power-sox\"\u003e\u003cspan\u003ePower Sox\u003c\/span\u003e\u003c\/a\u003e increases water resistance, forcing your muscles to generate more power with each stroke.\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e\u003cstrong\u003eUnderwater Kicking\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003eMastering underwater dolphin kicks is crucial. This phase allows you to capitalize on reduced drag and enhanced propulsion, gaining valuable meters off every start and turn.\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e\u003cstrong\u003ePlyometric Drills in Water\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003eIncorporating plyometric exercises adapted for the aquatic environment will increase neuromuscular coordination and explosive power. This is vital for your starts and turns.\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e\u003cstrong\u003eTechnique Refinement\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003eEvery fraction of a second counts. By refining your technique, you’ll maximize propulsion and minimize drag, translating raw power into forward motion efficiently.\u003c\/p\u003e\n\u003c!----\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":45411538370808,"sku":"","price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/explosive_73d1b46c-0cff-467c-9d3d-d03b6c80e48c.jpg?v=1742421274"},{"product_id":"200-sprint-training","title":"200 Training: Speed, Power, Performance (12 Workouts)","description":"\u003cp\u003eWhen it comes to preparing for the 200, we need to go beyond traditional training methods and dive into a scientific approach that maximizes our speed endurance. We will break it down in these 12 workouts.\u003c\/p\u003e\n\u003c!----\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":45546364109048,"sku":"","price":50.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/IMG_6023.jpg?v=1723152724"},{"product_id":"training-for-the-200-24-workouts","title":"200 TRAINING: SPEED, POWER, PERFORMANCE","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eWhen it comes to preparing for the 200, we need to go beyond traditional training methods and dive into a scientific approach that maximizes our speed endurance. We will break it down in these 24 workouts.\u003c\/span\u003e\u003c\/p\u003e\n\u003c!----\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":45559790207224,"sku":"","price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/2.jpg?v=1726602937"},{"product_id":"olympic-gold-speed-training-secrets-a-4-month-progression","title":"4-Month Progression: Olympic Gold Speed Training Secrets","description":"\u003cp class=\"preFade fadeIn\"\u003e\u003cspan\u003eThis 4-month progression targets different aspects of speed and performance in the water: speed endurance, speed strength, speed power, and speed explosiveness. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e\u003cspan\u003e\u003cstrong\u003eMonth 1:\u003c\/strong\u003e Speed Endurance In the first month, the focus is on building a solid foundation of speed endurance. This phase is crucial for maintaining high-intensity efforts over longer distances in the pool. Workouts are designed to enhance anaerobic capacity and muscular endurance through longer sets, interval training, and sustained pace efforts. Swimmers work on maintaining speed over extended periods, ensuring they can handle the demands of competitive racing. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e\u003cspan\u003e\u003cstrong\u003eMonth 2\u003c\/strong\u003e: Speed Strength The second month shifts focus to developing speed strength, which combines swim-specific strength training with in-water speed drills. This phase includes resistance training using parachutes, Power Sox, or resistance bands, along with explosive starts and turns. Strength training outside the pool, such as weightlifting and core exercises, complements in-water sessions to build muscle and improve stroke power. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e\u003cspan\u003e\u003cstrong\u003eMonth 3:\u003c\/strong\u003e Speed Power In the third month, the focus is on speed power, emphasizing explosive movements and quick muscle contractions in the water. Training includes high-intensity sprint sets, power-focused drills, and work with resistance equipment like fins and paddles with parachutes. This phase aims to increase the swimmer’s ability to produce force rapidly, essential for powerful starts, turns, and finishes. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e\u003cspan\u003e\u003cstrong\u003eMonth 4: \u003c\/strong\u003eThe final month targets speed explosiveness, refining the swimmer's ability to generate rapid bursts of speed. This involves advanced plyometric exercises in water, high-intensity sprint training, and meticulous work on start and turn mechanics. Drills are designed to maximize efficiency and explosive power, ensuring that every movement in the water contributes to optimal speed. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e\u003cspan\u003eBrett Hawke’s training secrets reveal a structured, progressive approach to developing the key components of elite swimming performance. By following this 4-month progression, swimmers can systematically build their endurance, strength, power, and explosiveness, setting the stage for peak performance and Olympic success.\u003c\/span\u003e\u003c\/p\u003e\n\u003c!----\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":45601803010296,"sku":"","price":179.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/BrettTemplate_640x640px_1.jpg?v=1742418108"},{"product_id":"100-freestyle-training-a-new-approach","title":"100 Freestyle Sprint Training Plan – Elite Back-End \u0026 Front-End Speed Workouts","description":"\u003cp data-start=\"1354\" data-end=\"1679\"\u003eUnlock your fastest 100 freestyle with this \u003cstrong data-start=\"1398\" data-end=\"1435\"\u003etargeted sprint training approach\u003c\/strong\u003e designed to develop both \u003cstrong data-start=\"1461\" data-end=\"1480\"\u003efront-end power\u003c\/strong\u003e and \u003cstrong data-start=\"1485\" data-end=\"1507\"\u003eback-end endurance\u003c\/strong\u003e. Used by high-level sprint programs, this plan breaks down how to structure your sprint sets around \u003cstrong data-start=\"1608\" data-end=\"1625\"\u003erace strategy\u003c\/strong\u003e, \u003cstrong data-start=\"1627\" data-end=\"1646\"\u003eanaerobic power\u003c\/strong\u003e, and \u003cstrong data-start=\"1652\" data-end=\"1678\"\u003eunderwater transitions\u003c\/strong\u003e.\u003c\/p\u003e\n\u003cp data-start=\"1681\" data-end=\"1697\"\u003e\u003cstrong data-start=\"1681\" data-end=\"1697\"\u003ePerfect For:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul data-start=\"1698\" data-end=\"1831\"\u003e\n\u003cli data-start=\"1698\" data-end=\"1751\"\u003e\n\u003cp data-start=\"1700\" data-end=\"1751\"\u003eSprinters aiming for personal bests in the 100 Free\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1752\" data-end=\"1794\"\u003e\n\u003cp data-start=\"1754\" data-end=\"1794\"\u003eCoaches building a 6–8 week sprint phase\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1795\" data-end=\"1831\"\u003e\n\u003cp data-start=\"1797\" data-end=\"1831\"\u003eAthletes prepping for taper season\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"1833\" data-end=\"1845\"\u003e📦 Includes:\u003c\/p\u003e\n\u003cul data-start=\"1846\" data-end=\"2011\"\u003e\n\u003cli data-start=\"1846\" data-end=\"1895\"\u003e\n\u003cp data-start=\"1848\" data-end=\"1895\"\u003eDetailed daily workouts and rest day guidance\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1896\" data-end=\"1926\"\u003e\n\u003cp data-start=\"1898\" data-end=\"1926\"\u003eDryland tips for sprinters\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1927\" data-end=\"1964\"\u003e\n\u003cp data-start=\"1929\" data-end=\"1964\"\u003eRecovery \u0026amp; race pacing strategies\u003cbr\u003e\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eYou will need resistance training gear during these workouts. (\u003cmeta charset=\"utf-8\"\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cb id=\"docs-internal-guid-4cd3ff6a-7fff-9a8b-195a-a333185e0096\"\u003e\u003cspan\u003eFins, \u003c\/span\u003e\u003ca href=\"https:\/\/sprintrevolution.net\/products\/sprint-paddles\"\u003e\u003cspan\u003ePaddles\u003c\/span\u003e\u003c\/a\u003e\u003cspan\u003e, Snorkel, \u003c\/span\u003e\u003ca href=\"https:\/\/sprintrevolution.net\/products\/aqua-sox\"\u003e\u003cspan\u003ePowersox\u003c\/span\u003e\u003c\/a\u003e\u003cspan\u003e, \u003c\/span\u003e\u003ca href=\"https:\/\/sprintrevolution.net\/products\/sprint-revolution-20cm-parachute\"\u003e\u003cspan\u003eParachutes\u003c\/span\u003e\u003c\/a\u003e)\u003c\/b\u003e\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":45680741908728,"sku":"","price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/1.jpg?v=1726602744"},{"product_id":"cheetah-speed","title":"Cheetah Speed - Max Strength Development and Technique Foundation","description":"\u003cp\u003eMax Strength Development and Technique Foundation is to establish a solid base of raw\u003cbr\u003epower and refined technique that will serve as the foundation for speed and performance improvements in the following months.\u003c\/p\u003e\n\u003cp\u003eThe focus is on building maximal strength in key muscle groups through \u003cstrong\u003eresistance-based\u003c\/strong\u003e swim workouts and dryland training (not included), ensuring swimmers can generate more force in the water. Simultaneously, this phase emphasizes the refinement of stroke mechanics, streamlining, and breathing techniques to maximize efficiency and minimize drag.\u003c\/p\u003e\n\u003cp\u003eBy integrating strength development with technique-focused drills, athletes will improve their ability to maintain proper form under increased resistance and fatigue. This foundational work sets the stage for translating strength into speed and power in later phases of the training program.\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":45785883050232,"sku":"","price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/CheetahSpeed.jpg?v=1727811711"},{"product_id":"50-100-speed-max-strength-development","title":"50\/100 Speed - Max Strength Development","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cb id=\"docs-internal-guid-9ec91852-7fff-8e6a-3811-8acf1a0ec139\"\u003e\u003cspan\u003eWeek 1: Building the Foundation for Speed and Power\u003c\/span\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003e\u003cmeta charset=\"utf-8\"\u003e\n\u003cmeta charset=\"utf-8\"\u003e\n\u003cb id=\"docs-internal-guid-6aec455c-7fff-ca9e-e9ac-672e48355d8f\"\u003e\u003cspan\u003eWeek 2: Introducing Lactate Tolerance with Speed Endurance\u003c\/span\u003e\u003c\/b\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cstrong\u003eWeek 3: Refining Neuromuscular Coordination and Speed\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cb id=\"docs-internal-guid-77c19108-7fff-6c8c-87cf-2f89a82454a3\"\u003e\u003cspan\u003eWeek 4: Speed Sharpening\u003c\/span\u003e\u003c\/b\u003e\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":45969612603640,"sku":"","price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/50_100speed_640x640px_15.jpg?v=1742421102"},{"product_id":"high-school-swim-season-training-plan","title":"20-Week Swim Season Plan for High School Teams (Novice) – Sprint \u0026 Power Focus","description":"\u003cp\u003e\u003cstrong\u003e\u003cmeta charset=\"utf-8\"\u003e\u003c\/strong\u003e\u003cb id=\"docs-internal-guid-a5def9a8-7fff-c4c4-78af-11e342230473\"\u003e\u003cspan\u003e\u003cem\u003e*Not intended for club swimmers*\u003c\/em\u003e \u003c\/span\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003eThis program is designed for high school swimmers who want a clear, simple path to success in the pool without the pressure or complexity of year-round training. It’s built for athletes who may only swim during the school season but still want to get fitter, stronger, and faster over the course of 20 weeks.\u003c\/p\u003e\n\u003cp\u003eThe plan follows a \u003cstrong\u003e5 practices per week\u003c\/strong\u003e structure, making it manageable with school and other activities. Training is broken down into 3-week blocks, each one building on the last so progress feels steady and natural. By the end of the season, swimmers will have a foundation of fitness, improved stroke technique, and the confidence to race their best.\u003cb id=\"docs-internal-guid-a5def9a8-7fff-c4c4-78af-11e342230473\"\u003e\u003cspan\u003e\u003cmeta charset=\"utf-8\"\u003e\u003c\/span\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb id=\"docs-internal-guid-a5def9a8-7fff-c4c4-78af-11e342230473\"\u003e\u003cspan\u003eEach session is structured to be 1.5 hours long and will incorporate the key elements of Brett’s training philosophy, adapted for high school athletes.\u003c\/span\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e* Pre-Season (Weeks 1-10): Base Building and Skill Development\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cspan\u003e* In-Season (Weeks 11-20): Speed and Performance Focus\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cstrong\u003eHere’s how the progression works:\u003c\/strong\u003e\u003c\/span\u003e\u003cbr\u003e    •    Weeks 1–3: Getting in Shape\u003cbr\u003eFocus on aerobic fitness, basic drills, and stroke technique. This stage eases swimmers into consistent training and builds confidence in the water.\u003cbr\u003e    •    Weeks 4–6: Building Skills\u003cbr\u003eEmphasis on better turns, streamlines, and body position. Workouts start to challenge swimmers a little more while reinforcing good habits.\u003cbr\u003e    •    Weeks 7–9: Adding Speed\u003cbr\u003eShorter sprints and controlled efforts are introduced. Swimmers begin to feel faster in the water and see improvements in stroke efficiency.\u003cbr\u003e    •    Weeks 10–12: Strength and Endurance\u003cbr\u003ePractices focus on maintaining technique under longer efforts. More sets are added that prepare swimmers for racing conditions.\u003cbr\u003e    •    Weeks 13–15: Race Preparation\u003cbr\u003eStarts, breakouts, and finishes take center stage. Swimmers practice race like sets to build comfort and confidence under pressure.\u003cbr\u003e    •    Weeks 16–18: Sharpening Speed\u003cbr\u003eWorkouts shift toward shorter, faster efforts with plenty of rest, teaching swimmers how to hold speed and execute skills at race tempo.\u003cbr\u003e    •    Weeks 19–20: Taper and Peak\u003c\/p\u003e\n\u003cp\u003eTraining volume comes down while intensity stays sharp. Swimmers feel rested, fast, and ready to perform at their end-of-season meet.\u003c\/p\u003e\n\u003cp\u003eBy following this structure, even first-time high school swimmers will feel steady improvement week by week, leading to a season they can be proud of and races where they perform faster than ever before.\u003cbr\u003e\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":45973753528568,"sku":"","price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/HS_Plan.jpg?v=1757300346"},{"product_id":"12-resistance-workouts-with-power-sox","title":"12 RESISTANCE WORKOUTS FOR POWER SOX - SOX NOT INCLUDED","description":"\u003cp dir=\"ltr\"\u003e\u003cspan\u003eWhy Power Sox work?!\u003c\/span\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cspan\u003eWhen we’re talking about maximizing sprint performance, the Sprint Revolution Power Sox—both large and small—are like secret weapons for the water. 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Let me break it down scientifically and practically, so you can see why they should be a staple in any sprint program.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":46001950359800,"sku":"","price":29.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/12PowersoxWorkouts_bfbece9f-bcda-40c4-8c9d-e6846ae5c089.jpg?v=1734376799"},{"product_id":"12-parachute-workouts","title":"12 PARACHUTE WORKOUTS","description":"\u003ch3 dir=\"ltr\"\u003e\n\u003cspan\u003eWhy Sprint Swimmers Should Be Training with \u003c\/span\u003e\u003ca href=\"https:\/\/sprintrevolution.net\/products\/sprint-revolution-20cm-parachute\"\u003e\u003cspan\u003eSprint Revolution Swim Parachutes\u003c\/span\u003e\u003c\/a\u003e\n\u003c\/h3\u003e\n\u003cp dir=\"ltr\"\u003e\u003cspan\u003eIf you want to develop the kind of power, control, and efficiency that wins races, Sprint Revolution swim parachutes are tools you need to have in your training routine. 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With 144 workouts spread over 6 months, each session is mapped out to help you hold speed under fatigue,\u003cstrong data-end=\"517\" data-start=\"489\"\u003e \u003c\/strong\u003ethe single most important skill in racing the 200. \u003cmeta charset=\"utf-8\"\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cb id=\"docs-internal-guid-b3c5446d-7fff-8a23-dcdb-7bc304e190af\"\u003e\u003cspan\u003eFins, paddles, snorkel, parachute and power sox used every phase\u003c\/span\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp data-end=\"588\" data-start=\"570\"\u003e\u003cstrong data-end=\"588\" data-start=\"570\"\u003eWhat’s Inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul data-end=\"1189\" data-start=\"590\"\u003e\n\u003cli data-end=\"667\" data-start=\"590\"\u003e\n\u003cp data-end=\"667\" data-start=\"592\"\u003e\u003cstrong data-end=\"619\" data-start=\"598\"\u003e144 Swim Workouts\u003c\/strong\u003e – \u003cmeta charset=\"utf-8\"\u003eComplete season plan: from base to taper, organized week by week, with zero guesswork\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-end=\"771\" data-start=\"668\"\u003e\n\u003cp data-end=\"771\" data-start=\"670\"\u003e\u003cstrong data-end=\"699\" data-start=\"673\"\u003eBuilt-In Coaching Tips\u003c\/strong\u003e – Technique, focus points, and execution cues for every session\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-end=\"867\" data-start=\"772\"\u003e\n\u003cp data-end=\"867\" data-start=\"774\"\u003e\u003cstrong data-end=\"802\" data-start=\"777\"\u003eTest Sets\u003c\/strong\u003e – Monthly benchmark sets to track speed, pacing, and endurance\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-end=\"970\" data-start=\"868\"\u003e\n\u003cp data-end=\"970\" data-start=\"870\"\u003e\u003cstrong data-end=\"897\" data-start=\"873\"\u003eRace Simulation Days\u003c\/strong\u003e – Suited efforts, broken swims, and mental prep for race-day execution\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-end=\"1189\" data-start=\"1071\"\u003e\n\u003cp data-end=\"1189\" data-start=\"1073\"\u003e\u003cstrong data-end=\"1106\" data-start=\"1076\"\u003eDesigned by Brett Hawke\u003c\/strong\u003e – Built with the same methods used by elite-level sprinters and 200m specialists\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-end=\"1351\" data-start=\"1191\"\u003eWhether you’re a swimmer or a coach, this plan gives you the tools to peak at the right time, with confidence, structure, and a clear purpose behind every set.\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":46639866151160,"sku":null,"price":249.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/Brett_Template_1000_x_1000_px_Instagram_Post_45_7.jpg?v=1753405260"},{"product_id":"4-month-swimming-workouts-for-elite-50-speed","title":"4 Month Elite 50m Sprint Swim Plan – VELOCITY Training Program","description":"\u003cp\u003e\u003cstrong\u003eWARNING\u003c\/strong\u003e: This is not your typical swim training plan. 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