Elite 50m Sprint Swim Plan – VELOCITY Training Program

WARNING: This is not your typical swim training plan. Not for age group swimmers.

Why It’s Different:

Built for ALL 50m Specialists:
The plan doesn’t chase aerobic volume or endurance. Everything is geared toward improving top-end speed and maximizing execution over 15–50 meters.

Not for Everyone:
Without full commitment, this plan won’t work. It’s not designed to entertain or maintain, it’s built to sharpen, refine, and push serious sprinters to their fastest possible 50.

VELOCITY demands more. Every session is short, focused, and precise, built for swimmers who are ready to show up physically and mentally locked in. There’s no fluff. No wasted meters. No cruising through practice.

You’ll train five times a week for four months, 80 total workouts, each one mapped with purpose. Every set, every drill, every rep is designed to build real speed, sharpen your skills, and push you toward peak performance.

This plan includes sprint-specific strength training, recovery protocols, and nutrition guidelines to support output at the highest level. But make no mistake: this only works if you do.

If you’re not ready to bring intensity, discipline, and attention to detail, don’t start.

But if you are—
VELOCITY will take you to your fastest 50's in your career.