Get Faster in 16 Weeks

The 50 & 100 Sprint Progression is a four-month training plan designed to develop the complete range of qualities required for sprint performance: speed endurance, strength, power, and explosiveness.

Across 96 structured workouts, each month builds on the previous phase—helping swimmers progress from sustaining speed to generating maximum force and executing explosive race-specific performance.

Who Is This For?

This plan is designed for competitive 50 and 100 swimmers who need a balanced sprint progression rather than a program focused exclusively on top-end speed.

It is best suited for:

• 50 and 100 specialists across all strokes
• Swimmers who need to maintain speed through the second half of a race
• Athletes who want to become stronger and more powerful in the water
• Sprinters preparing for an important competition in approximately four months
• Coaches seeking a structured progression for a sprint training group
• Swimmers with access to fins, paddles, parachutes, Power Sox, and short bands

Appropriate dryland strength and core training can complement the swim program but should be supervised and adjusted to the athlete’s experience and needs.

What Result Will I Get?

The program is designed to develop a more complete sprint swimmer—one who can generate speed, apply force effectively, and maintain race-quality mechanics under pressure.

Across the four-month progression, swimmers will work to improve:

• Speed endurance and anaerobic capacity
• Swim-specific strength
• Explosive force production
• Starts, turns, underwater work, and breakouts
• Stroke power and sprint mechanics
• Speed maintenance under fatigue
• Finishing speed and race execution

Each phase develops a different component of sprint performance while preparing the swimmer for the demands of the next month.

How Does the Progression Work?

Month 1: Speed Endurance

The first phase develops the ability to maintain speed as fatigue increases. Longer sprint sets, interval training, and sustained race-pace efforts challenge anaerobic capacity and muscular endurance.

The goal is to help swimmers hold better speed and preserve their mechanics throughout an entire race.

Month 2: Speed Strength

The second phase increases the swimmer’s ability to apply force in the water. Parachutes, Power Sox, resistance bands, and other resistance-based methods are combined with sprint drills and technical work.

The emphasis is on creating more force without sacrificing body alignment, stroke connection, or efficiency.

Month 3: Speed Power

The third phase teaches swimmers to apply their increased strength rapidly. High-intensity sprint sets, power-focused drills, fins, paddles, and parachutes develop faster force production.

This phase targets the power required for explosive starts, strong breakouts, faster swimming, and decisive finishes.

Month 4: Speed Explosiveness

The final phase brings the previous qualities together through short, high-quality sprinting and detailed race-skill work.

Swimmers focus on explosive starts, underwater speed, turns, breakouts, rapid acceleration, and precise race execution. The objective is to express maximum speed efficiently when it matters most.

Why Should I Trust It?

Brett 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.

Is This the Right Plan for Me?

Choose the 50 & 100 Sprint Progression if you want:

• A complete four-month training plan
• 96 structured swim workouts
• Training for both 50 and 100 events
• A balance of speed endurance, strength, power, and explosiveness
• Resistance-based training and race-specific skill development
• A progressive roadmap leading toward competition

Not what you are looking for. Try a program below:

Choose Cheetah if you need a focused four-week strength and technique foundation before beginning a longer sprint progression.

Choose Velocity if you are an experienced 50m specialist seeking an advanced program centered on top-end speed and precise 50m execution.

Choose the Complete 200 Swimmer Season Plan if your primary goal is maintaining speed and technique throughout a 200m race over a full six-month season.