12-WEEK INTERMEDIATE SWIM PROGRAME
Build a stronger, more efficient freestyle stroke with a structured 12-week plan designed for intermediate swimmers, open water swimmers, and triathletes.
£45.00 inc VAT
Instant access to the full programme
✔ SUITABLE FOR POOL, OPEN WATER & TRIATHLON SWIMMERS
✔ 12-WEEK STRUCTURED PROGRESSION
✔ TECHNIQUE & ENDURANCE FOCUS
✔ INSTANT PDF DELIVERY
WHO IS THE PROGRAMME FOR?
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Intermediate swimmers wanting more structure
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Swimmers looking to improve freestyle efficiency and endurance
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Open water swimmers and triathletes
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Athletes preparing for summer events or longer swims
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Swimmers who can already complete regular sessions and want clearer progression
WHAT MAKES IT DIFFERENT?
What makes this programme different is that it’s not just about building distance. It’s designed to improve technique will help you swim those distances better - with more efficiency, better control, and stronger form as the effort increases.
WHAT'S INCLUDED
12-WEEK STRUCTURED SWIM PROGRAMME
2 KEY SESSIONS PER WEEK PLUS OPTIONAL BONUS SESSIONS
CLEAR TECHNICAL PROGRESSION ACROSS BALANCE, CATCH, PULL, AND PUSH
EFFORT SCALE AND PACING GUIDANCE
EQUIPMENT GUIDANCE
DRILL GLOSSARY
TERMINOLOGY GUIDE
FAQs
Instant PDF download.
Optional TrainingPeaks setup available for 25m pool swimmers using Garmin or Apple Watch.
HOW THE PROGRAMME PROGRESSES
This programme progresses both technically and physically, with session distances gradually increasing across the 12 weeks to build efficiency, endurance, and the ability to hold form under fatigue. Sessions begin at around 1,400–1,500m and build progressively towards 2,400–2,500m by the final weeks.
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PROGRAMME CREATED
by
DAVID ASHTON
This programme was created by David Ashton, who holds a BSc in Sport and Exercise Science from Loughborough University, an ASA Level 2 Swimming Teacher’s Certificate, and a British Triathlon Coach Award.
With over 20 years of experience teaching and coaching swimming, David brings together a strong background in both competitive swimming and endurance sport. His swimming career included 11 appearances at the British National Championships, as well as racing at the Team GB Olympic
Trials, Team England Commonwealth Games Trials, and the Masters World Championships.
Alongside his coaching background, David is also an accomplished endurance athlete, with multiple Ironman finishes, an age-group win at the Iron-distance Serpentine Swim, and completion of all
three London Classics.
This programme combines technical swim coaching with real-world endurance experience to help swimmers build efficiency, control, and confidence over 12 structured weeks.
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BSc Sport and Exercise Science
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ASA Level 2 Swimming Teacher
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British Triathlon Group Coach
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20+ years coaching experience
OPTIONAL
TRAINING PEAKS
SETUP
If you swim in a 25m pool and use a Garmin or Apple Watch, we can also add this programme to TrainingPeaks so your sessions can be followed from your watch at the pool.
After purchase, you’ll receive instructions on how to set up TrainingPeaks app and add us as your coach. Once that’s complete, we will load the sessions into your account within 24 hours.
NOTE: This option is currently available for 25m pool users only.
01
PURCHASE THE PROGRAMME
Complete checkout securely through our website.
02
RECEIVE YOUR PDF INSTANTLY
Your download link will be sent straight to your email + instructions for TrainingPeaks
03
START SWMMING!
Follow the programme as written, start feeling the difference!
FAQs
What level swimmer is this plan for?
This plan is for intermediate swimmers and triathletes who are comfortable swimming continuously for approximately 100m. It is not designed for complete beginners still learning basic freestyle skills.
Do I need swim equipment?
Yes, ideally a pull buoy & finger paddles with wrist strap removed (not hand paddles). These are the recommended tools used in some sessions and drills. You can complete the programme without the equipment, just replace that part with easy swimming focussing on technique.
What if I only swim twice per week?
That’s absolutely fine. Session 1 and Session 2 are the core sessions each week, and the programme is designed to work well with those alone. The Bonus Session is optional and should only be added if your recovery, schedule, and overall training load allow.
Is this programme a substitute for swimming lessons?
This is a self-guided programme designed for swimmers who want structured training they can follow independently. If you are able to attend lessons, in-person coaching will always provide more personalised feedback and support.
How do I access the PDF?
The PDF will be emailed directly to you upon pruchase,
Why is TrainingPeaks only available for 25m pools?
The TrainingPeaks version of this programme is built specifically for a 25m pool format so that the session distances, reps, and watch prompts match correctly. Using a different pool length can change how the sets display and affect how accurately the session works on your device.
How many swims per week should I complete?
Complete Session 1 and Session 2 as your core weekly swims. Use the Bonus Session only if your recovery, schedule, and overall training load allow.
How does the TrainingPeaks option work?
After purchasing the programme, you will receive the PDF by email straight away. If you swim in a 25m pool and use a Garmin or Apple Watch, we can also add the sessions to TrainingPeaks so they can be followed from your watch at the pool. Your confirmation email will include instructions on how to set up TrainingPeaks and add us as your coach. Once that is complete, we will load the sessions into your account within 24 hours.
START BUILDING A STRONGER, MORE EFFICIENT FREESTYLE
A structured 12-week programme for intermediate swimmers who want more confidence, better pacing, and stronger swim fitness.
£45.00 inc VAT
Instant access to the full programme.
Instant PDF download.
Optional TrainingPeaks setup available for 25m pool swimmers using Garmin or Apple Watch.
