Feeling the need for speed? Improve your 100 freestyle time with specially designed Workouts in the Enhance Speed Training Plan! Test your speed and build the power, tempo and technique you need to swim a personal best time.

Enhance Speed Training Plan Overview

  • Workouts: 24
  • Average Workout: 1,800 meters = 45 minutes
  • Goal: Improve your 100 freestyle time

Who’s it for? You already swim a few times per week and are ready to unlock your full speed potential.

How does it work? Get ready to swim fast! This Plan will push you to swim a faster 100 of any stroke. Benchmark yourself throughout the Plan with test Sets and work on maintaining your technique at top speed. You’ll finish the Plan with a 100 for time.

Sign up for MySwimPro Coach to unlock this Training Plan! Before you get started, check out these resources:

How to Swim Faster

As simple as it sounds, there are really only two ways you can swim faster:

  1. Decrease drag
  2. Increase propulsion

This Plan will help you do both for maximum speed gains! Check out this article, or watch the video below to learn more!

How to Train with MySwimPro

In the MySwimPro app, every Swim Workout and Training Plan is customized to your skill level. Head to the pool with confidence, knowing you’re getting exactly the training you need to reach your goals. As a MySwimPro member, you’ll unlock:

  1. Personalized Training Intervals that are tailored to your speed and automatically adjust as you get faster. Learn More >
  2. SetBar™ that shows your expected swim time vs. rest time for every Rep in a Set. This is a game changer if you’re new to interval training!
  3. Workout Scaler that allows you to quickly increase or decrease the distance and duration of your Workout to make it fit your schedule.
  4. Compatibility with Apple and Garmin smartwatches. Sync your Workouts to your watch for Set-by-Set guidance!
  5. Detailed Analytics about every Workout, including splits, heart rate, SWOLF score, stroke rate, strokes per lap and more.
  6. Technique Videos explaining drills for all 4 strokes, plus educational videos to help you improve your performance.
  7. A fresh Workout of the Day 7 days a week, 365 days a year.
  8. The MySwimPro Workout Library, packed with hundreds of workouts personalized to your skill and speed.

Featured Training Plans

After you finish the Enhance Speed Plan, try these Training Plans!

Ready to get started? Open the MySwimPro app to get your personalized Training Plan >



    • Hi Tress, if you go to your ‘Train’ screen, you’ll see the next workout in your training plan. If you tap on that button, it will show you all of the workouts coming up in your training plan so you can see the details. Let me know if you have any other questions! Thanks

  1. Hi! I’m looking for swim training plan focusing on speed (100m) with 6-7 workouts per week. Do you have such plan in premium version? There is possibility to customize this plan?

    • Hi Michael, great question! We currently do not offer a training plan with 6-7 workouts/week in it. What you can do though is join the enhance speed plan, then incorporate your other 3-4 workouts a week with other workouts from our full library. We have many sprint workouts in the app that will pair great with the plan! Thanks for your question!

  2. Mario Gerhardt on

    Can I use this app to help me come up with workouts for my high school swim team? As a soccer coach who has just finished his 49th season coaching high school soccer I am now a first year swim coach and I could use some help to get my swimmers ready for competition.
    I am still trying to figure out the app which I will purchase after the seven day trial period runs out. I am getting the app for myself.
    You should really expand this app so swim coaches could use it for their swimmers…

  3. The dnhance speed workout says 4x 50 IM. Does this mean all 4 strokes within each 50m length or 50 of fly followed by 50 of backstroke…. etc?
    Would be great under each rep to have a brief description of what it is.

    • Hi Will! You can do 4 x 50 IM a couple different ways:
      1. 50yds of each stroke (fly, back, breast, free) x 4
      2. 25yds of each stroke (fly, back) x 2 then (breast, free) x 2
      3. 12.5yds of each stroke (fly, back, breast, free) x 4
      Hope that helps!

  4. Lanina Cook on

    Hi I would like to enhance speed for 100 fly and 100 back. Will the enhance speed 100 free work for this?

  5. Hello,
    Do you have workout plan for swimmers of the masters category?
    It is not beginners with 2000 m plan or open water swimmers with their only freestyle.
    What can you offer to test for plan like 3-4 workouts per week and about 3000 m (1h – 1h15m)?

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