Prepare for your Gold Medal Moment with the Podium Prep Training Plan! We’ll challenge you with personalized Swimming and Dryland Workouts designed to improve your speed, power and endurance.
Podium Prep Training Plan Overview
- Workouts: 12 Swim Workouts, 8 Dryland Workouts
- Average Workout: 2,000 yards or meters (<60 min), 20-30 min. Dryland Workouts
- 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. Complete the optional Dryland Workouts after your Swims or on days you don’t go to the pool.
Sign up for MySwimPro Coach to unlock this Training Plan! Before you get started, check out these resources:
- 10 Tips for IM Swimming >
- How to Swim Freestyle with Perfect Technique >
- 5 Freestyle Drills to Try >
- The 6 Most Important Swimming Metrics to Track >
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:
- Personalized Training Intervals that are tailored to your speed and automatically adjust as you get faster.
- A 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!
- A Workout Scaler that allows you to quickly increase or decrease the distance and duration of your Workout to make it fit your schedule.
- Compatibility with Apple and Garmin smartwatches. Sync your Workouts to your watch for Set-by-Set guidance!
- Detailed Analytics about every Workout, including splits, heart rate, SWOLF score, stroke rate, strokes per lap and more.
- Technique Videos explaining drills for all 4 strokes and dryland training technique, plus educational videos to help you improve your performance.
- A fresh Workout of the Day 7 days a week, 365 days a year.
- The MySwimPro Workout Library, packed with hundreds Swim and Dryland Workouts.
Featured Training Plans
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Ready to get started? Open the MySwimPro app to get your personalized Training Plan >