Sports Performance: Swimming - Intermediate

Master the Waters: 16-Week Intermediate Swimming Conditioning Program

Elevate your swimming prowess with our targeted 16-week conditioning program, specifically crafted for intermediate swimmers. Training three days a week, you will navigate through six distinct phases, each designed to progressively enhance your aquatic capabilities. This program aims not only to improve your performance but also to fortify your movement health and safeguard against potential injuries, setting you on a path to swimming excellence.

Program Goals:

Our mission is to transform your swimming experience by boosting your power, speed, and agility in the water. By focusing on core stability, efficient movement, and the development of explosive power, we prepare you to slice through the water with precision and grace. Whether your goals are competitive or personal, our program is engineered to help you achieve peak performance while minimizing the risk of injury.

Who This Program Is For:

Designed for swimmers with an intermediate background, looking to refine their skills, enhance their speed, and build endurance. Ideal for those ready to take their swimming to the next level and pursue advanced aquatic challenges.

Your Training Schedule:

Embark on a three-day weekly training journey, carefully structured to ensure consistent progress and adaptation to the rigors of advanced swimming.

Training Phases:

• Weeks 1-3: General Preparation - Establish a robust foundation with exercises aimed at enhancing core strength, range of motion, and overall mobility.
• Weeks 4-6: Introduction to Strength - Progress with a focus on increasing training capacity while reinforcing mobility and stability.
• Weeks 7-9: Strength Development - Strengthen your swimming muscles, focusing on movement patterns that support efficient swimming.
• Weeks 10-12: Introduction to Power - Shift gears to integrate speed work, preparing your body for the quick and powerful movements required in swimming.
• Weeks 13-15: Power Amplification - Focus on explosive power, critical for starts, turns, and speed through the recruitment of fast-twitch muscle fibers.
• Week 16: Regeneration and Recovery - Conclude with a focus on recovery, emphasizing core stability and reducing training intensity to rejuvenate your body.

By the conclusion of this 16-week program, you will witness significant improvements in your swimming abilities, equipped with the strength, power, and agility necessary to conquer new aquatic horizons. Embrace this opportunity to refine your technique, enhance your endurance, and achieve your full potential in the water. Dive into this journey of transformation and emerge as a more formidable, agile, and confident swimmer. The pool awaits your mastery!

Our app-based program is designed for consistency and completion. If life interrupts, you have a two-week grace period after app access ends, and you can request a PDF of your workout anytime by emailing us.

Consider our annual membership for year-long access to all programs and the flexibility to add any program upon request at info@boulderfitperformance.com. Initial app access includes all rehab, prehab, and mobility programs, with the option to add more as needed. We're here to support your fitness journey effectively and efficiently.

How do I get started?

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Begin training instantly