{"title":"Browse All Plans","description":"","products":[{"product_id":"frontendspeed","title":"Treino de velocidade frontal do Sprint Revolution","description":"\u003cp class=\"preFade fadeIn\"\u003e \u003cspan\u003e\u003cstrong\u003e\u003cem\u003eJunte-se às fileiras dos nadadores que se recusam a aceitar algo menos que extraordinário.\u003c\/em\u003e\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp class=\"preFade fadeIn\"\u003e \u003cspan\u003e\u003cstrong\u003e\u003cem\u003eCom nossos Elite Font-End Speed ​​Sets, o caminho para seus recordes pessoais e para estabelecer novos recordes é mais claro do que nunca. Esta visão geral resume o valor e as características únicas dos conjuntos de treinamento, com o objetivo de atrair nadadores e treinadores dedicados, focados em competições de alto nível e desempenhos recordes.\u003c\/em\u003e\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":44293714280696,"sku":"","price":25.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/Frontend.jpg?v=1742421538"},{"product_id":"sprint-revolution-back-end-speed-workout","title":"Treino de velocidade back-end do Sprint Revolution","description":"\u003cp class=\"preFade fadeIn\"\u003e \u003cspan\u003e\u003cstrong\u003e\u003cem\u003eJunte-se às fileiras dos nadadores que se recusam a aceitar algo menos que extraordinário.\u003c\/em\u003e\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e\n\n \u003cp class=\"preFade fadeIn\"\u003e\u003cspan\u003e\u003cstrong\u003e\u003cem\u003eCom nossos Elite Back-End Speed ​​Sets, o caminho para seus recordes pessoais e para estabelecer novos recordes está mais claro do que nunca. Esta visão geral resume o valor e as características únicas dos conjuntos de treinamento, com o objetivo de atrair nadadores e treinadores dedicados, focados em competições de alto nível e desempenhos recordes.\u003c\/em\u003e\u003c\/strong\u003e\u003c\/span\u003e\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":44293720113400,"sku":"","price":25.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/BackEND.jpg?v=1742420410"},{"product_id":"sprint-revolution-dolphin-kicking-workout","title":"Treino de chute de golfinho Sprint Revolution","description":"\u003cp\u003e \u003cem\u003e\u003cstrong\u003eO programa de treino de chute de golfinho de 20 séries foi projetado para aprimorar a força e a técnica em nadadores de todos os níveis.\u003c\/strong\u003e\u003c\/em\u003e\u003cbr\u003e \u003cem\u003e\u003cstrong\u003eCada sessão se concentra no refinamento da pernada do golfinho, um componente crucial para a natação competitiva.\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cem\u003e\u003cstrong\u003eEsta abordagem abrangente garante melhorias no desempenho geral, com ênfase especial na potência e delicadeza do chute do golfinho.\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\n\u003cp\u003e\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":44293720801528,"sku":"Kick sets","price":50.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/20DolphinKick.jpg?v=1710723162"},{"product_id":"12-dynamic-speed-sets-to-elevate-your-training","title":"12 CONJUNTOS DE VELOCIDADE DINÂMICA PARA ELEVAR SEU TREINAMENTO","description":"\u003cp class=\"preFade fadeIn\"\u003e Investir em “12 séries dinâmicas de velocidade” oferece aos nadadores a oportunidade de aprimorar suas habilidades de corrida, alcançar melhorias mensuráveis ​​e desfrutar de treinos estruturados e eficazes, adaptados aos seus objetivos e nível de habilidade.\u003c\/p\u003e\n\n\u003cp class=\"preFade fadeIn\"\u003e Esses conjuntos de velocidade são projetados especificamente para aumentar a velocidade e a explosividade na água. Ao incorporá-los em seu regime de treinamento, você pode melhorar suas habilidades de corrida e alcançar tempos de corrida mais rápidos.\u003c\/p\u003e\n\n \u003cp class=\"preFade fadeIn\"\u003eCom 12 conjuntos de velocidades distintos para escolher, você tem uma estrutura estruturada para suas sessões de treinamento. Isso elimina suposições e garante que você faça exercícios eficazes e intencionais sempre que entrar na piscina.\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":44546417393912,"sku":"","price":29.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/SppedSets.jpg?v=1742420713"},{"product_id":"10-top-end-speed-workouts-plus-a-bonus-workout","title":"10 EXERCÍCIOS DE \"VELOCIDADE SUPERIOR\" (MAIS UM EXERCÍCIO BÔNUS)","description":"\u003cp\u003e\u003cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"\u003e\u003cb\u003e(TES)\u003c\/b\u003e na natação é o culminar da eficiência biomecânica ideal, da potência fisiológica máxima e da resistência hidrodinâmica mínima. Envolve uma mecânica de golpe precisa, utilização eficaz do sistema de energia e posicionamento corporal simplificado para atingir a velocidade mais alta possível na água. Cientificamente, é o estado de desempenho máximo onde técnica, potência e dinâmica de fluidos se cruzam.\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"\u003eDesenvolver a velocidade máxima é um processo de longo prazo que requer esforços consistentes e focados nessas áreas. Treinadores e atletas empregam frequentemente uma abordagem multidisciplinar, incorporando avanços na ciência do desporto, para alcançar uma melhoria contínua na velocidade.\u003c\/span\u003e\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":44579789799672,"sku":"","price":25.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/TopEndSpeed.jpg?v=1742420125"},{"product_id":"front-end-speed","title":"VELOCIDADE DIANTEIRA","description":"\u003cp data-start=\"2169\" data-end=\"2413\"\u003eDominate the start and drop time in your 50 and 100 with these \u003cstrong data-start=\"2232\" data-end=\"2260\"\u003eFront-End Speed Workouts\u003c\/strong\u003e. These sets focus on building \u003cstrong data-start=\"2291\" data-end=\"2327\"\u003eexplosive first-half performance\u003c\/strong\u003e, with special attention to \u003cstrong data-start=\"2355\" data-end=\"2412\"\u003estroke tempo, turn speed, and underwater acceleration\u003c\/strong\u003e.\u003c\/p\u003e\n\u003cp data-start=\"2415\" data-end=\"2448\"\u003e🔥 Ideal for swimmers looking to:\u003c\/p\u003e\n\u003cul data-start=\"2449\" data-end=\"2562\"\u003e\n\u003cli data-start=\"2449\" data-end=\"2478\"\u003e\n\u003cp data-start=\"2451\" data-end=\"2478\"\u003eImprove start-to-turn speed\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"2479\" data-end=\"2521\"\u003e\n\u003cp data-start=\"2481\" data-end=\"2521\"\u003eBuild confidence in early-race execution\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"2522\" data-end=\"2562\"\u003e\n\u003cp data-start=\"2524\" data-end=\"2562\"\u003eMaster “go out fast” pacing strategies\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"2564\" data-end=\"2573\"\u003eIncludes:\u003c\/p\u003e\n\u003cul data-start=\"2574\" data-end=\"2733\"\u003e\n\u003cli data-start=\"2574\" data-end=\"2606\"\u003e\n\u003cp data-start=\"2576\" data-end=\"2606\"\u003e6 core sprint-focused workouts\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"2607\" data-end=\"2653\"\u003e\n\u003cp data-start=\"2609\" data-end=\"2653\"\u003eDrill progressions and turn-based challenges\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"2654\" data-end=\"2696\"\u003e\n\u003cp data-start=\"2656\" data-end=\"2696\"\u003eDesigned for both SCY and LCM swimmers\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"2697\" data-end=\"2733\"\u003e\n\u003cp data-start=\"2699\" data-end=\"2733\"\u003ePDF format with coach instructions\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":44629771944184,"sku":"","price":25.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/ProductTemplate_4.jpg?v=1711391249"},{"product_id":"speed-endurance-workouts","title":"1 mês de treinos de resistência de velocidade","description":"\u003cspan style=\"font-weight: 400;\" data-mce-fragment=\"1\" data-mce-style=\"font-weight: 400;\"\u003eA resistência à velocidade enfatiza a capacidade do nadador de sustentar esforços de alta velocidade em distâncias de sprint mais longas, contando com o uso e gerenciamento eficientes das reservas de energia. O treinamento envolve intervalos no ritmo de corrida ou próximo a ele, que desafiam a capacidade do nadador de manter a velocidade, apesar do acúmulo de subprodutos indutores de fadiga, como o ácido láctico. Isso aumenta a capacidade do corpo de retardar a fadiga, permitindo que os nadadores mantenham níveis ideais de desempenho por períodos mais longos.\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 mês de treinos de força de velocidade","description":"\u003cp\u003e \u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eOs conceitos de desenvolvimento de força de velocidade por meio de treinamento específico de natação, como natação de resistência e séries de sprint, são diretamente aplicáveis ​​para aumentar a resistência de velocidade final na natação. A resistência da velocidade final é a capacidade do nadador de manter altas velocidades nos últimos estágios de uma corrida, quando a fadiga normalmente se instala.\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp\u003e \u003cspan\u003eEsses 24 treinos ensinarão como incorporar força de velocidade em seu plano mensal.\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":"EXERCÍCIOS DE POTÊNCIA DE VELOCIDADE","description":"\u003cp\u003e\u003c\/p\u003e\n\n\u003cp class=\"preFade fadeIn\"\u003e \u003cspan\u003eNesta fase do bloco de treino da revolução do sprint, com foco na potência de velocidade, iremos incorporar 2 sessões de recuperação por semana de um total de 6 treinos. Estas sessões de recuperação são cruciais por vários motivos.\u003c\/span\u003e\u003c\/p\u003e\n\n \u003cp class=\"preFade fadeIn\"\u003e\u003cspan\u003eEm primeiro lugar, permitem a reparação e o crescimento muscular. Durante o treinamento intenso de resistência, os músculos sofrem microtraumas, e o período de recuperação é quando o corpo repara essas fibras musculares, levando ao aumento de força e potência. Em segundo lugar, as sessões de recuperação ajudam a prevenir o overtraining e a reduzir o risco de lesões. Ao dar tempo aos músculos e ao sistema nervoso para se recuperarem, você garante que cada treino subsequente seja realizado na intensidade ideal, mantendo a qualidade do treino.\u003c\/span\u003e\u003c\/p\u003e\n\n\u003cp class=\"preFade fadeIn\"\u003e \u003cspan\u003eAlém disso, essas sessões ajudam a repor os estoques de energia, especificamente o glicogênio, que se esgota durante os treinos de alta intensidade. A recuperação adequada também apoia a melhoria da eficiência neuromuscular, permitindo uma melhor coordenação e execução de movimentos rápidos e poderosos na água.\u003c\/span\u003e\u003c\/p\u003e\n\n \u003cp class=\"preFade fadeIn\"\u003e\u003cspan\u003eA integração de sessões de recuperação na semana de treinamento maximiza a eficácia da fase de potência de velocidade, garantindo que os nadadores possam treinar mais, se recuperar adequadamente e ter o melhor desempenho durante as competições. Esta abordagem equilibrada de treinamento e recuperação é essencial para o desenvolvimento e sucesso atlético a longo prazo.\u003c\/span\u003e\u003c\/p\u003e\n\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":"Fique mais rápido em 3 meses com o pacote Speed","description":"\u003cp\u003eProgressão de 3 meses - Sprint Endurance, Sprint Strength e Sprint Power\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":"EXERCÍCIOS DE PODER EXPLOSIVO","description":"\u003cp\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003eComo nadador de elite, desenvolver velocidade e explosividade na água é fundamental para atingir seu desempenho máximo.\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e Veja como esses 24 treinos levarão seu treinamento para o próximo nível:\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e \u003cstrong\u003eTreinamento intervalado de sprint\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e O treinamento intervalado de sprint é a base para aumentar a velocidade. Explosões curtas e intensas de esforço máximo, seguidas de períodos estratégicos de recuperação, aumentarão seu limite anaeróbico e sua produção de energia.\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e \u003cstrong\u003eTreinamento de resistência na água\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e Para construir poder explosivo, integramos ferramentas de resistência diretamente na piscina. Usar \u003ca href=\"https:\/\/www.bretthawke.com\/shop-2l5f9\/short-cord\"\u003e\u003cspan\u003ecordas curtas\u003c\/span\u003e\u003c\/a\u003e , \u003ca href=\"https:\/\/www.bretthawke.com\/shop-2l5f9\/parachutes\"\u003e\u003cspan\u003epára-quedas\u003c\/span\u003e\u003c\/a\u003e ou \u003ca href=\"https:\/\/www.bretthawke.com\/shop-2l5f9\/power-sox\"\u003e\u003cspan\u003ePower Sox\u003c\/span\u003e\u003c\/a\u003e aumenta a resistência à água, forçando seus músculos a gerar mais força a cada braçada.\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e \u003cstrong\u003eChute subaquático\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e Dominar os chutes dos golfinhos subaquáticos é crucial. Esta fase permite que você aproveite o arrasto reduzido e a propulsão aprimorada, ganhando metros valiosos a cada largada e curva.\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e \u003cstrong\u003eExercícios Pliométricos em Água\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e A incorporação de exercícios pliométricos adaptados ao ambiente aquático aumentará a coordenação neuromuscular e a potência explosiva. Isso é vital para suas largadas e curvas.\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e \u003cstrong\u003eRefinamento Técnico\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"preFade fadeIn\"\u003e Cada fração de segundo conta. Ao refinar sua técnica, você maximizará a propulsão e minimizará o arrasto, traduzindo a força bruta em movimento para frente com eficiência.\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. They’re not just tools for adding resistance; they’re precision instruments designed to fine-tune your power, propulsion, and technique. 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. These aren’t just about making you work harder—they’re about making you work smarter by targeting the key areas that drive performance in sprint swimming. Here’s how they’ll improve your breakouts, underwaters, and power in your stroke.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":46060947276024,"sku":"","price":29.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/12ParachuteWorkouts_74e66539-1208-4313-8014-494d0a2c76ce.jpg?v=1735702252"},{"product_id":"50-100-plan-neuro-sprint-blueprint","title":"50\/100 PLAN - CNS DRIVEN SWIM TRAINING PLANS","description":"\u003cp\u003eTrain the nervous system, not just the muscles in \u0026lt; 2000 m.\u003c\/p\u003e\n\u003cp\u003eSprint performance is dictated by how fast the brain can fire and the body can respond. The NeuroSprint Blueprint emphasizes neural drive, coordination, and fatigue resistance within race durations under 60 seconds.\u003c\/p\u003e\n\u003cp\u003e*Full one month plan including 24 workouts\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":46518675996920,"sku":"","price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/BrettTemplateCNSDRIVEN.jpg?v=1749409480"},{"product_id":"sprint-sets-for-taper","title":"Taper Workouts","description":"\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003eThe objective of a sprint taper in swimming over a 1-month period is to allow swimmers to reach their peak performance levels for a key competition.\u003c\/p\u003e\n\u003cp\u003e Tapering is a systematic reduction of training volume and intensity, and in the context of sprint swimming, it's finely tuned to enhance speed, power, and overall race readiness.\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":46550381756664,"sku":"","price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/Taper.jpg?v=1750445296"},{"product_id":"endurance-part-2","title":"Sprint Endurance Part 2","description":"\u003cp class=\"Polaris-Text--root Polaris-Text--bodyMd Polaris-Text--subdued\"\u003eDownload 24 sprint endurance swim workouts designed to boost speed, power, and technique. Perfect for competitive swimmers and masters.\u003ccode data-start=\"563\" data-end=\"633\"\u003e\u003c\/code\u003e\u003ccode data-end=\"633\" data-start=\"563\"\u003e\u003c\/code\u003e\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":46576021373176,"sku":"","price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/1_c39b071c-8773-4205-8400-5adc0b6e5274.jpg?v=1751251050"},{"product_id":"endurance-part-3","title":"Sprint Endurance Part 3","description":"\u003cp\u003e6 weeks of swim training plans that include Sprint Endurance work.\u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":46576025927928,"sku":"","price":99.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/files\/2_8858be77-410f-4599-9b8f-ff188751b0e5.jpg?v=1751251311"},{"product_id":"6-month-sprint-swim-training-plan-for-200m-swimmers","title":"6-Month Swim Training Plan | Full-Season Sprint Progression for 200 Swimmers","description":"\u003cp data-end=\"280\" data-start=\"199\"\u003eBuild speed that lasts.\u003c\/p\u003e\n\u003cp data-end=\"568\" data-start=\"282\"\u003eThis 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,\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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But make no mistake: this only works if you do.\u003c\/p\u003e\n\u003cp\u003eIf you’re not ready to bring intensity, discipline, and attention to detail, don’t start.\u003c\/p\u003e\n\u003cp\u003eBut if you are—\u003cbr\u003eVELOCITY will take you to your fastest 50's in your career. \u003c\/p\u003e","brand":"Sprint Revolution","offers":[{"title":"Default Title","offer_id":46656658800888,"sku":null,"price":179.0,"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_10.jpg?v=1753755378"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0675\/4841\/4200\/collections\/PhotoRoom_20240130_104643_am.jpg?v=1782859097","url":"https:\/\/sprintrevolution.net\/pt\/collections\/browse-all-plans.oembed?page=2","provider":"Sprint Revolution","version":"1.0","type":"link"}