SWIMMING PERFORMANCE PROGRAM

Train Smarter. Swim Faster. Perform at Your Best.

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Offer Ends: 30th of April 2025

*The programs in this package have been designed to be completed in a gym setting - If you don't have access to a gym you may not be able to complete the programs as they have been designed.

Are you ready to unlock your full potential in the pool? The Swimming Performance Program is designed to transform high school swimmers into stronger, faster, and more resilient athletes. This program is built for swimmers who want to gain a competitive edge—whether you're aiming for personal bests, championship titles, or college recruitment.

If you want to swim faster, build power, increase endurance, and sharpen your race-day mindset, this program is for you.

WHO THIS IS FOR

✅ High school swimmers serious about taking their performance to the next level

✅ Athletes preparing for championship meets, college recruitment, or personal bests

✅ Swimmers looking to increase strength, endurance, and race execution

✅ Those who struggle with pre-race nerves, mindset blocks, or competition anxiety

✅ Parents and coaches who want a structured, proven training system for success

WHY CHOOSE THIS PROGRAM?

🏊‍♂️ Science-Based Training for Swimmers – Every exercise, drill, and strategy is designed to enhance swimming performance, not just general fitness.

💪 Strength & Conditioning for Speed and Power – Build explosive strength, endurance, and mobility to maximize your efficiency in the water.

🧠 Mindset & Sport Psychology – Develop race-day confidence, mental resilience, and focus with elite-level sport psychology techniques.

🥗 Performance Nutrition & Recovery Strategies – Learn how to fuel your body for peak performance and recover effectively to stay race-ready.

🚀 Proven Race Execution Strategies – Master starts, turns, breathing efficiency, and pacing so you can swim your best when it matters most.

WHAT YOU'LL GET

🏊‍♂️ Comprehensive Strength & Conditioning Programs – Dryland and Resistance Training workouts tailored to build swimming-specific power, endurance, and injury resilience.

🔥 Race-Ready Training Plans – Structured, easy-to-follow weekly training schedules designed to complement swim practice without overtraining.

🧠 Sport Psychology & Mental Training – Visualization, confidence-building, and mindset exercises to improve race-day focus and composure.

🥗 Nutrition & Recovery Guides – Performance-focused meal plans, hydration strategies, and recovery protocols to maximize training adaptation.

YOUR PROGRAMS INCLUDE:

OFF-SEASON STRENGTH & CONDITIONING

✅ Build a foundation of strength, mobility, and endurance

✅ Reduce injury risk and develop explosive power

✅ Improve flexibility, mobility, and stroke efficiency

🕐 Duration: 8 Weeks

➡️ Perfect for: Swimmers looking to gain an edge before the competitive season starts.

PRE-SEASON PERFORMANCE PROGRAM

✅ Transition from strength to explosive power and race pace intensity

✅ Fine-tune starts, turns, and underwater speed

✅ Develop race-day focus and mental preparation

🕐 Duration: 8 Weeks

➡️ Perfect for: Swimmers preparing for competition and sharpening their edge before racing.

IN-SEASON PERFORMANCE PROGRAM

✅ Maintain peak strength, endurance, and race readiness

✅ Prevent burnout and stay fresh for high-performance racing

✅ Master pacing, breathing, and tactical race execution

🕐 Duration: 12 Weeks

➡️ Perfect for: Swimmers who want to stay at their peak while managing training and competition demands.

20-WEEK IN-SEASON DRYLAND PROGRAM

✅ Maintain strength, mobility, and injury resilience throughout the season

✅ Optimize power and endurance without interfering with swim practice

✅ Complement in-pool training with strategic, swim-specific dryland workouts.

🕐 Duration: 20 Weeks

➡️ Perfect for: Swimmers looking to sustain strength and conditioning while competing regularly

4-WEEK INJURY PREVENTION & RECOVERY PROGRAM

✅ Strengthen key muscle groups to prevent common swimming injuries

✅ Improve mobility, flexibility, and recovery techniques

✅ Reduce soreness, enhance recovery, and keep your body competition-ready

🕐 Duration: 4 Weeks

➡️ Perfect for: Swimmers recovering from minor injuries or looking to prevent setbacks and stay in peak condition.

BONUS CONTENT

🥗 Comprehensive Nutrition Guide – Fueling strategies, meal plans, and hydration tips to optimize energy, recovery, and race-day performance.

🧠 Mindset & Sport Psychology Guide – Proven mental strategies to build confidence, focus, and resilience in training and competition.

🚀 Taking It to the Next Level Guide – A roadmap for high school swimmers aspiring to reach elite levels and college competition.

🏆 Competition Preparation Guide – Step-by-step strategies to fine-tune physical and mental performance leading up to race day.

👨‍👩‍👧‍👦 Parent Guide to Supporting High School Swimmers – Expert advice on how parents can help their swimmers thrive in and out of the pool.

READY TO TAKE YOUR SWIMMING TO THE NEXT LEVEL?

The difference between good and great isn’t just talent—it’s training smarter, mastering your mindset, and staying race-ready all season long.

🎯 Start your transformation today!