Most swimmers know they should be doing aerobic work…
They just hate doing it.

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Long, dull sessions. Mindless laps. No feedback. No skill development.
That’s exactly why this program exists.

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This is a 3-session-per-week aerobic training program designed to make aerobic swimming:

• More effective

• More technical

• And something you actually look forward to

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What This Program Is

This program delivers 3 structured aerobic sessions per week, built around:

• Aerobic freestyle-focused training

• Constant drill, skill, and technique integration

• Gradual weekly increases in intensity, not just distance

• Sessions starting around 2.5km and progressing intelligently

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Every session has a purpose.
Every set has a technical focus.
You’re not just logging meters — you’re improving how you swim them.

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Why These Sessions Work (When Others Don’t)

🚫 Traditional aerobic sessions are boring because they lack intent.
✅ These sessions are engaging because your brain stays switched on.

You’ll be:

• Refining stroke mechanics under low-to-moderate fatigue

• Improving efficiency before speed becomes the focus

• Building an aerobic base that actually transfers to racing

This is how you get fitter and faster — without burning out.

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Who This Program Is Perfect For

This program is designed to work for almost every swimmer, including:

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🏊‍♂️ Swimmers Returning After Time Away

• Rebuild fitness safely

• Groove technique again

• Avoid jumping straight into painful race sets

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🏊 Masters Swimmers Training 2x Per Week

• Add structured swimming without overloading

• Improve aerobic fitness and efficiency

• Complement your squad sessions perfectly

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⚡ Sprinters in the Off-Season

• Maintain feel for the water

• Improve technical weaknesses

• Build a base without compromising speed later

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🌊 Open Water Swimmers & Triathletes

If you race beyond the pool, this program builds exactly what you need.

Open water and triathlon swimming isn’t about endless hard efforts — it’s about:

• Sustaining strong, relaxed freestyle

• Holding technique as fatigue builds

• Swimming efficiently for longer durations

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These sessions focus heavily on aerobic freestyle, stroke efficiency, and rhythm — the foundations of fast open water swimming.

You’ll benefit if you:

• Want to improve swim fitness without constant max-effort sets

• Need better technique under aerobic load

• Are early in a training block or returning after time away

• Want structured swim sessions without overcomplicating training

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Whether you’re preparing for triathlon season or simply want to become a more efficient open water swimmer, this program builds the engine that lets everything else work.

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🧠 Swimmers Who Want to Enjoy Training Again

If you’re tired of “just swimming laps,” this is for you.

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What You’ll Get

✔ 3 structured aerobic sessions per week
✔ Clear technical focus in every session
✔ Progressive intensity week to week
✔ Sessions suitable for all levels
✔ A program you can follow independently or alongside squad training

No guesswork.
No wasted meters.
No boring aerobic slogs.

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The Result

By the end of the program, you’ll be:

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• Aerobically fitter

• Technically cleaner

• More efficient through the water

• Excited to train instead of dreading it

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And most importantly — you’ll be laying the foundation for faster swimming long-term.

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Start Swimming Smarter

If you want aerobic sessions that:

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• Actually make you faster

• Improve your technique

• And keep you motivated to train

This is where you start.

👉 Add this program to your training and build the engine properly.

Time to swim faster than ever....