Swimmers

Getting Started

We know how anxious you are to begin training, so we’ve made it as easy as possible to get started. After spending more than 30 years researching human performance and its limitations, we’ve narrowed down the information we need to prepare the season plan, daily workouts, and training strategies you will need to get the results you want. So getting started will only take a few minutes of your time.

As soon as you tell us a little about yourself and your prior training, our program will prepare everything automatically for you. But you can always adjust and tweak your training plan as the season progresses to make it even more effective and precise. Actually, once you start training, it’s a good idea to review your personal data to make sure everything is accurate because the quality of your workouts and season plan depends on this information. Please also feel free to call us. We’re here to help and advise in any way we can.

ACCOUNT SETUP FORM

It’s impossible to overestimate the importance of your season plan. Without a quality plan that’s been personally prepared according to your individual goals and abilities, you’re doomed to failure… or at best stagnation. But even top coaches have difficulty preparing a quality training plan, and that’s why nearly 500 coaches (training some 12,000 athletes) from around the world come to us for guidance every season.

Each plan we prepare is based on over 10,000 unique data points, and that’s just for a 4 month season. And every one of them is crucial to your progress. As soon as you register you will be able to use our Planning Tools to define the work you will need to accomplish in order to reach your training goals. This is the first step you need to take on your path to success.

SEASON PLANNING FORM

All we need is the most important event dates of your season, some personal information about you and your ability… and in seconds we will create an entire season plan for you that will sync your maximum performance days with your most important events. We will further sync your required training distances with intensity levels for each week and day of your training, producing clear, effort-by-effort daily workouts.

In this sample plan you can clearly see the total required volume for the season, as well as partial volumes for every day in it according to energy zone.

SAMPLE SEASON PLAN (17 WEEKS, MID-DISTANCE STRATEGY, TARGET TIME ON 200 FREE: 1:59 (LCM)

But even as advanced as this planning is, some things may need to be tweaked (especially for elite level athletes). That’s why we also have a set of Advanced Planning Tools that will let you modify intensities volumes and sequences to match your development needs. And this is a level of attention to detail you can’t get anywhere else.

Once your body adjusts to a regular and structured training regimen, you may still need to occasionally adjust your weekly schedule to accommodate other activities or shift focus between different strokes. But this needs to be done in a way that won’t disrupt your weekly workload or training intensity.

That’s why we have developed our Training Scheduler. Not only will it allow you to choose exactly when you want to train, it will also give you the ability to change training session types and focuses whenever necessary. But even more importantly it will automatically redistribute the work you need to do across the rest of the week, and balance that load with the rest of the season… all in a matter of seconds. That way the integrity of your training plan remains intact, despite your need to interrupt your normal training routine.

We train to become stronger and faster. However, to be able to efficiently maximize performance, training also needs to be “smarter” … or in other words, specific to your personal daily needs and overall goals. Regardless of your ability, a training plan needs to tell you precisely what to do, how much to do, and how hard to do it. While this may seem like a simple task, it actually is enormously complex. That’s why we compute everything for you from target paces to heart rate to the time you need to rest between sets. On top of that we also coordinate each effort to your planned progression, and mate each set to the appropriate energy zone to maximize training effectiveness. And we do all of this in way that is least costly to your body.

Of course there are times when you may need to add remedial or advanced sets to your program, especially if you are an elite athlete. So we also have tools that will enable you to create your own sets in specific energy zones, allowing you to pinpoint the training effect you need. This way no training session is ever wasted, and every day’s training will inevitably lead you closer to your goal.

TRAINING CENTER: SAMPLE WEEK TRAINING PLAN

Every training session is designed to accomplish a specific task, and when placed just right in your training plan, they will all work together to help lead you to your season goal. And the “key” to making every set count, is to train in precisely the right energy zone. We calculate personal training zones for you, and actually modify their boundaries automatically as your season progresses.

DYNAMIC MAP OF INDIVIDUAL ENERGY ZONES

We also have the ability to connect required progression to a specific training strategy, ensuring you will hit top form when you need it most. To guide you in this, we suggest a weekly training mix that has been optimized to produce the maximum training effect for that week… all the while giving you the ability to change partial volumes according to the training strategy you have selected.

WEEKLY TRAINING MIX

Your weekly training volumes (both totals and partial, by intensity levels) will depend on the training strategy you select. Accordingly, we will automatically coordinate and deliver a successful “mix” to enable YOU to maintain proper progression to your dream performance.

If life were perfect, all you would have to do is follow one of our training plans and it would unerringly lead you to your goal. But you are not a machine, and we don’t expect you to train like one. We know there are going to be days when you are just too sick to practice, and days when you are going to hurt yourself because you are trying to play catch-up (or show off for your girlfriend).

That’s why we have developed tools to tell you day-by-day exactly where you are in relation to where you need to be to hit your season goal. The method we use to evaluate is original, precise and easy to use. And contrary to conventional methods, it’s based on regular test sets that are already built into our system and devised specifically for you.

All you have to do is log in your actual results, and we calculate everything else for you. This way you can instantly see and be able to correct any deviation from the progression we planned for you. This completely eliminates over or under training and all but guarantees you will be in top form on the day of your most important race.