A focused 20-week swim block for athletes ready to put in the yards.
Built around your Critical Swim Speed, this higher-volume plan develops aerobic swim fitness, technique economy, and threshold speed through structured sets — not random laps. Drill work runs throughout to protect your stroke as volume climbs.
Swimmers and triathletes with the pool access and time for higher weekly volume who want a real jump in swim fitness.
- ✓20 weeks of structured swim sessions
- ✓CSS-based pace zones and interval sets
- ✓Year-round technique and drill work for economy
- ✓Progressive volume with built-in recovery weeks
- ✓Purpose notes on key sets
Built on the method of Breno Melo.
Want weekly feedback and race-day strategy? Apply for 1:1 coaching instead.
What a typical week looks like.
Technique + drill focus set
CSS / threshold main set
Rest or dryland strength
Speed and stroke-rate set
Aerobic endurance swim
Long continuous / open-water simulation
Rest or easy recovery swim
Instant delivery via TrainingPeaks (no paid TrainingPeaks membership required) + PDF · Open Water / Pool · 20 weeks · 5–7h/week