As an elite swimmer, developing speed and explosiveness in the water is paramount to reaching your peak performance.

Here’s how these 24 workouts will take your training to the next level:

Sprint Interval Training

Sprint interval training is a cornerstone for building speed. Short, intense bursts of maximum effort followed by strategic recovery periods will push your anaerobic threshold and increase your power output.

Resistance Training in Water

To build explosive power, we integrate resistance tools directly in the pool. Using short cords, parachutes, or Power Sox increases water resistance, forcing your muscles to generate more power with each stroke.

Underwater Kicking

Mastering underwater dolphin kicks is crucial. This phase allows you to capitalize on reduced drag and enhanced propulsion, gaining valuable meters off every start and turn.

Plyometric Drills in Water

Incorporating plyometric exercises adapted for the aquatic environment will increase neuromuscular coordination and explosive power. This is vital for your starts and turns.

Technique Refinement

Every fraction of a second counts. By refining your technique, you’ll maximize propulsion and minimize drag, translating raw power into forward motion efficiently.