20-Week Swim Season Plan for High School Teams (Novice) – Sprint & Power Focus

*Not intended for club swimmers*

This 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.

The plan follows a 5 practices per week 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.

Each 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.

* Pre-Season (Weeks 1-10): Base Building and Skill Development

* In-Season (Weeks 11-20): Speed and Performance Focus

Here’s how the progression works:
    •    Weeks 1–3: Getting in Shape
Focus on aerobic fitness, basic drills, and stroke technique. This stage eases swimmers into consistent training and builds confidence in the water.
    •    Weeks 4–6: Building Skills
Emphasis on better turns, streamlines, and body position. Workouts start to challenge swimmers a little more while reinforcing good habits.
    •    Weeks 7–9: Adding Speed
Shorter sprints and controlled efforts are introduced. Swimmers begin to feel faster in the water and see improvements in stroke efficiency.
    •    Weeks 10–12: Strength and Endurance
Practices focus on maintaining technique under longer efforts. More sets are added that prepare swimmers for racing conditions.
    •    Weeks 13–15: Race Preparation
Starts, breakouts, and finishes take center stage. Swimmers practice race like sets to build comfort and confidence under pressure.
    •    Weeks 16–18: Sharpening Speed
Workouts shift toward shorter, faster efforts with plenty of rest, teaching swimmers how to hold speed and execute skills at race tempo.
    •    Weeks 19–20: Taper and Peak

Training volume comes down while intensity stays sharp. Swimmers feel rested, fast, and ready to perform at their end-of-season meet.

By 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.