Prepare for your Gold Medal Moment with the Podium Prep Training Plan! We’ll challenge you with personalized Swimming Workouts designed to improve your speed, power and endurance.

Podium Prep Training Plan Overview

  • Workouts: 12 Swim Workouts
  • Average Workout: 2,000 yards or meters (<60 min)
  • Goal: Improve speed and power in all four strokes and prepare for competition.

Who’s it for? This Plan is designed for a swimmer who regularly swims two or more times per week and is ready to prepare for a specific event or challenge like the Gold Medal Training Plan!

How does it work? You’re dreaming of stepping on that podium…and this Plan will help you get there! Build well-rounded fitness with IM training, technique Sets and speed work. Challenge yourself throughout the Plan with IM-focused test Sets, and finish out your training with a short taper.

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

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.
  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 Podium Prep, you may also enjoy these Training Plans!

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



  1. Hello,
    I love what you offer. I consider myself a beginner.
    The watches are too complicated. Can you do a more simple way to keep track of laps and times and programs.
    Can you do a lecture on how to dive in. The dive feels so important.
    Also can you recommend some cream for the face while swimming outside in the sun.
    In the summer in Michigan is the time i swim outside and my face is becoming burned red.
    What do you recommend we put on to prevent this. Something eco friendly, natural ingredients.
    Thank you,
    Christine Shekoski

  2. Hi,
    I have joined as an Elite member and was wondering if you could tell me how to see the Programs in full on the website using my Laptop (not my iphone).
    Also, could you explain what the following mean please.
    1. Transition IM
    2. Descend 1-4,5-8
    3. The little clock with 00:40 I originally thought this was 100 on 40 seconds but since this is impossible for most people, I’m now assuming it means the rest between 100’s.

    • Taylor Holmes on

      Hi Steve,
      MySwimPro does not currently have a web version, but that’s something our team is working on!
      Transition IM means you’ll do a set in IM order, but switch between strokes within a rep. For example:
      3×50 Transition IM would be
      1×50 25 butterfly/25 backstroke
      1×50 25 backstroke/25 breaststroke
      1×50 25 breaststroke/25 freestyle
      Descend means that each rep is faster than the last. So in Descend 1-4, 5-8, you would start off slower for rep 1 and swim faster in rep 2, 3 and 4. Then you’d reset back to your original pace for rep 5.
      You can find more training terms explained here:
      As for your intervals, have you entered your times in the app so each workout is personalized? To enter them, go to Profile > Settings > Workout Settings > Dynamic Interval Times.
      If you need to edit an interval to make it work better for you, tap Edit and tap on the set you’d like to edit. Modify what you need, and then tap Save. More info here:

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