The 6-week program guides consist of 2 sets each week (12 sets ranging

between 1.5km and 2.0 km) for swimming in a 50m/y swimming pool.  Each set contains a video explanation of

technique tips, the practice sets, and a downloadable PDF for you to take to

the pool and record your results. You will receive the week 1 sets immediately,

and a reminder for the following week’s sets will be sent to your email address

weekly. The sets are aimed at swimmers at the intermediate level.