3-Month Sprint Swim Plan | Speed & Power in 12 Weeks

Build explosive speed from the ground up.

Best For:
Swimmers/Coaches looking to sharpen sprint speed in a structured, time-efficient block. 

Over the course of three months, the plan targets the three core elements of elite-level sprinting: Sprint Endurance, Sprint Strength, and Sprint Power.

Whether you’re training for the 50 or 100 this plan helps develop the ability to swim fast, and stay fast.

What’s Inside:

Month 1: Sprint Endurance

• Improve your ability to maintain speed over time

• Includes longer sprint intervals, broken swims, and anaerobic capacity sets

• Builds the base for high-intensity racing

Month 2: Sprint Strength

• Add resistance training with parachutes, Power Sox, and band work

• Develop force production through strength-focused drills

• Dryland strength and core work to enhance in-pool performance

Month 3: Sprint Power

• Emphasis on fast-twitch muscle activation and explosive movement

• Fins, paddles, and resisted sprint work

• Designed to sharpen race-day speed and finishing power

Why It Works:Created 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.