6-Month Swim Training Plan | Full-Season Sprint Progression for 200 Swimmers

Build speed that lasts.

This downloadable training plan is designed specifically for 200-meter sprinters who want structure, purpose, and real results. With 144 workouts spread over 6 months, each session is mapped out to help you hold speed under fatigue, the single most important skill in racing the 200. Fins, paddles, snorkel, parachute and power sox used every phase

What’s Inside:

• 144 Swim Workouts – Complete season plan: from base to taper, organized week by week, with zero guesswork

• Built-In Coaching Tips – Technique, focus points, and execution cues for every session

• Test Sets – Monthly benchmark sets to track speed, pacing, and endurance

• Race Simulation Days – Suited efforts, broken swims, and mental prep for race-day execution

• Designed by Brett Hawke – Built with the same methods used by elite-level sprinters and 200m specialists

Whether 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.