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Olympic-Grade Training Plans, Workouts and Training Tools

for Swimmers, Rowers, Scullers and Their Coaches

Now with Parametric Sets Planner!


Plan your work for just a few athletes or multiple groups. Manage training plans, season strategies and athletes’ progress all in one place.  3S is a sure way better understand your athletes’ needs and deliver target individual performances every season, season after season!

Receive Olympic quality, performance-oriented, season-coordinated daily workouts and training sets in easy to access and follow format.  Be assured that every effort is carefully calculated in accordance with your current level of abilities AND long-term goals.

3S Training Tools are based on systemic research in Theory of Training.  Learn from the same people who discovered periodization and  Parametric Training concepts to name just a few.  Your education is not complete without 3S Knowledge!

start your season with an optimized training plan

and enjoy the progress with the most advanced training design tools

Performance Analyzer
We analyze individual performance, and guide its development in a direction consistent with your goals. The proper Performance Structure guarantees maximum precision for the designing of sets and paces for every effort on any distance and stroke!
Interactive Season Planner
Season plan is arguably the most important component of your future success. If it is done correctly, it serves as a compass and a guide, allowing you to manage adaptations in the desired direction. With the 3S Season Planner you will receive a highly effective training plan that you can trust!
Workouts Generator
3S workouts are composed to produce the maximum training effect in every specific area of your performance. Every effort is well defined and includes training goals based on your current needs and abilities. More so, every daily effort is coordinated with all other efforts in any particular week and session to produce the desired progress.
Progress Evaluation Block
With 3S, you will receive not only our highly optimized and precise training suggestions, but also tools to measure the direction and rate of your actual progress in real time. You won't have any more worries about whether you are on the right path to success or not. Simply follow our suggestions, enter the results of a test set(s), and view your position on our results progression curve!


Mat Luebbers Swimming

The Super Sport System looks like a good tool for athletes and coaches. The workout planning system will help athletes maximize their chances of achieving their athletic goals. It uses well-researched exercise science principles along with each athlete’s individual parameters to design long-range sport-specific training plans, weekly training plans, and individual daily workouts that will help any level of athlete or sport participant reach their athletic goals.

Bill Dorenkott
The Ohio State University
Head Coach Women's Swimming

I wanted to drop a note to share a success story. Samantha Cheverton made the Canadian Olympic Team last night in the 200 freestyle. She finished second in a lifetime best of 1:57.9 and will get to swim the 200 free and 800 free relay in London. Just wanted to thank you for playing a role in the process.  03/30/2012

Rob Knight
Bloomington Normal Swim Club
Head Coach

We just finished our State Championship meet this past Sunday and had two 13-14 boys finish in the top 8 in the mile.  Wyatt finished 6th with a 17:12 and Ben finished 8th with a 17:29.  Wyatt dropped 26 seconds from his lifetime best back in December of 2011 and Ben dropped 29 seconds from his previous best on February 24th of 2012.  Thank you!  3/13/2012

Mark Osborn
Germany Junior Rowing
Proud Parent-Coach

3S works! Jason (Osborn) won two national (Germany) titles at the weekend. Gold in Lightweight Single U17 and Gold in Lightweight Double Four U17. This is his first year at U17 (he is only 15). Thank you, your programme is simple, effective and gets results.  07/09/2009

Michael McHugh
Minnesota DoorCounty YMCA
Head Coach

Thank you for all of your help in the past, Conner set the new 100 yard National Breaststroke record this year at 53.41. Going to Minnesota On full scholarship.   09/12/2014

Federico Sarabia Rodriguez
Mazatlan Aquatics, Mexico
Head Coach

We just came out of championship where all athletes demonstrated excellent results.  This happened because of your program and knowledge. I´m very satisfied so far, THANK YOU for your knowledge and assistance!  11/17/2014

Roy Chaney
Colorado Torpedoes Swim Team
Head Coach

Our kids had a great Junior Olympics. I cannot believe how well they swam. They dropped anywhere from a couple of seconds to 10+ seconds and made it into finals and consols.  THANK YOU!

Hesham Sedik
Cairo, Egypt

Dear 3S:  It is a great pleasure to report our progress after competing at Nationals here in Egypt.  My team did a great job in 2 consecutive competitions first called Cairo Championship and the second is the Egyptian National Championship.  95% of our swimmers improved their personal records, the team moved from 6th place to 2nd place which is a massive step forward despite the lack of a number of swimmers in some events.  In the end, I received 2 new job offers from different clubs but I am remaining loyal to the team I am working with.  Thank you so much for your support.  I had a great experience with 3S and I am looking forward to continuing my work and education with 3S.  

Omar Nuñez Aguirre
Nicaragua Swimming
Head Coach

Dear Sergei,  Last week we concluded our main season participating in Nicaragua National Championship and now can report the results we achieved with 3S assistance. Our top swimmer, Carla Abarca (16 years old),  set several absolute national records in her age group, Carlos Huerta (12 years old) set a new national record in 200 butterfly.  Otoniel Munguia (12 years old) set another record in 400 combined. Gerald Hernandez (12 years old) won the free 400-800-1500, and crossed 5,000 meters in open water.  As I said, the Super Sport Systems has helped us a lot in achieving these results and we hope to continue these improvements in future.


Powered By 3S!

Enhance Your Knowledge in Contemporary Training Methods   

Key 3S Concepts and Methods Explained

3S Training Optimization Platform is founded on multi-decade research resulted in identifying several breakthrough training concepts and methods known today around the world.  We are using interconnected  optimization models which are based the same optimization criteria.  Click below to access articles on latest training ideas and applications.  You can always take 3S Certification courses which are designed to offer even more in-depth information on key training subjects.

Training Principles Explained

Every coach is always looking for better and more effective ways to train.  Combination of practical experience and fundamental knowledge about different aspects of training process is what allowing coaches to find proper solutions to support their athletes’ needs.  You may not use 3S tools, but you can’t ignore or miss the fundamental theories and most effective methods that drive our results and success.  Find reviews in latest approaches and their effectiveness.

3S Applications in Real Life

3S Platform is used by coaches and athletes all over the world. However, each 3S user is finding his own way to maximize 3S platform value and close the gap in knowledge in some specific areas.  We asked several coaches to describe their own experience and views on 3S and its value.  The also shed a light on HOW 3S tools can be applied in different environments with undeniable success.  We also added some of our own real-life scenarios and stories explaining 3S application in specific scenarios and countries.

Key 3S Elements & Tools

We use multiple concepts and models to deliver our final recommendations.  Every 3S tool is based on generations of elite coaches’ experiences and multi-annual research.  All of hem were tested in real world situations and trimmed to provide exactly what coaches need to achieve top level results.  Here we offer the description of each element and ways to maximize their potential.  And if you still have questions, our experts are prepared to help you with implementation of 3S concept to your program.

Why choose us?

BECAUSE WE DELIVER RESULTS!  What differentiates our competition is our unique knowledge and sophisticated model of human behavior under specific training strategies. This combination gives us the ability to assist our client’s efforts to achieve their goals all the time, every time.  Simply put, we deliver daily training recommendations that ensure necessary improvement and lead to the desired performance in your event. GUARANTEED!!!


3s is based on more than three decades of specialized research in peak performance training methods. 


We apply special algorithms which connect your training (by distance and intensity) with target physiological mechanisms.  


Our methods have been proven by generations of athletes, from beginners to Olympic Champions. 


No cookie-cutter workouts or plans are included. Every exercise in our system is calculated to lead you to optimum progression and planned results!




3S Training Intelligence Engines all work with minimum initial information, and produce highly detailed individualized suggestions.

Industry’s Best Season Planner

Based on Contemporary Periodization, the 3S Season Planner is the most powerful planning tool in the industry.

Effective Training Strategies 

Your success is pre-determined by the strategies applied to your plan. 3S Parametric Strategies will maximize your adaptation and improve results!

Individualized Daily Workouts

3S Daily Workouts provide detailed, effort-by-effort information including working distances, Target paces, Target Heart Rate and Target Power Outputs

Real-Time Progress Evaluation 

Having a training program is not enough. We can track your progress in real time, on a week-to-week and seasonal basis to correct possible deviations from the plan.

Unprecedented Support

You are never alone with 3S. Our experts are only a call away and our articles are designed to answer your questions and drive your success.


08 Feb: 3S Launches New Parametric Set Planner Tool
3S added new Parametric Set Planner to its arsenal of “Power Tools”. The Parametric Set Planner is a true game-changer and one of the most powerful additions to a suit of 3S service in recent years. As a “program within a program”, it allows coaches and users to plan for and manage specific adaptations in real time. Combined with advanced season planner and ability to insert parametric sets into any training day and workout, this feature opened a new level of precision and control withing 3S environment.

Contact us

Richmond, VA USA

Phone: +1 (804) 519-1201