Free · Coach-built
Structured swim and dryland plans you can actually follow. Each one is a real workout schedule with exact sets, coaching cues, and a 4–12 week progression. Not generic templates — these are the plans referenced in the daily newsletter, made open and free.
Build the aerobic base that turns a gasping 50 into an easy 1,500. CSS-anchored progression across three 4-week phases. Three swims, one dryland per week.
The 3-lift dryland block that builds the catch — lat pulldown, single-arm row, hip thrust. 4-week progression, 45 minutes twice a week.
Race-pace tolerance built from broken sprints and lactate work. Train your body to hold velocity when the lights go red.
Four weeks to fix the catch, the kick rhythm, and the breath. Drill-led sessions, slow tempo, big positional gains.
Every plan is open, free, and printable. No subscription tier, no upsell. You get the same plans the daily newsletter references, complete enough to actually train from. Use them solo, hand them to your coach, or screenshot the week you're on and stick it on your kickboard.