We encourage you to complete the introductory guide and then move on to the beginner's or intermediate level set book for either 25m or 50m pools, depending on where you usually swim. The introductory guide will provide the foundation metrics and set you up for success with the beginner's and intermediate guides.

The 6-week program guides consist of 2 sets each week (12 sets ranging between 1.5km and 2.9 km).  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.

The guides have been designed using the latest body mechanics and neuroscience research.  They include technique cues, stroke counting, tempo, and other metrics to help you achieve more speed and efficiency. Our research and experience with thousands of swimmers have shown this approach to swim practice to generate results more quickly while keeping your joints safe and avoiding injury. Please allow time for your practice to enable the new skills to be embedded more thoroughly. We hope you enjoy taking your swimming to the next level!