This 12-week swim programme is designed for intermediate swimmers who want more structure, better swim fitness, and a more efficient freestyle stroke. Whether you are swimming for general performance, open water confidence, or as part of triathlon training, this plan is built to help you improve the quality of your stroke as well as your ability to sustain it.
 
The programme progresses through four key technical phases - balance and rotation, catch, pull, and push - so you develop stronger foundations, better feel for the water, and the ability to hold form as the effort increases.