Prepare for your Gold Medal Moment with the Podium Prep Training Plan! Over the course of 4 weeks, we’ll challenge you with personalized Swimming and Dryland Workouts designed to improve your speed, power and endurance.

Podium Prep Training Plan Overview

  • Duration: 4 weeks
  • Workouts: 3 Swims/week, 2 optional Dryland/week
  • Average Workout: 2,000 yards or meters (<60 min), 20-30 min. Dryland Workouts
  • Goal: Improve speed and power in all 4 strokes and prepare for competition.

Who’s it for? This plan is designed for a swimmer who regularly swims two or more times per week and is ready to prepare for a specific event or challenge.

How does it work? Complete 3 swim Workouts and 2 optional Dryland workouts per week for 4 weeks. Each Swim Workout is less than 60 minutes. Challenge yourself with an IM-focused test Set each week, followed by a short taper.

Start your free 30-day trial of ELITE to unlock this Training Plan!

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How to Follow a Training Plan

A Training Plan is a critical to reaching your goals in swimming! Here’s why:

  1. Time: During the week, you may feel tight on time. This Plan sets all your Workouts ahead of time for you to help you maximize your time in the water or at the gym. You’ll know exactly what you’re doing for the week and how long each Workout is.
  2. Setting Goals: Whatever your goal, a structured training plan helps get you there! Having a calendar of pre-planned Workouts makes your goal much more attainable.
  3. Staying Focused: When you have a plan ahead of time, you’ll stay on track.
  4. Staying Motivated: Seeing the entire plan laid out in front of you will help you visualize success and keep you on track. You may find that you’re even more motivated to get your workouts in!
  5. Accountability: If you can’t swim with a team or coach, this plan is for you! We are your accountability partners in this journey, and will make sure you log each and every Workout.

Swimming without a training plan is a bit like trying to drive in a foreign country without a map: you’ll always get somewhere, but the place you arrive may not be where you actually want to be. So what are you waiting for?

Learn how to swim faster with MySwimPro: Free webinar!

4 thoughts on “Podium Prep Training Plan

  1. Hi,

    I have joined as an Elite member and was wondering if you could tell me how to see the Programs in full on the website using my Laptop (not my iphone).

    Also, could you explain what the following mean please.
    1. Transition IM
    2. Descend 1-4,5-8
    3. The little clock with 00:40 I originally thought this was 100 on 40 seconds but since this is impossible for most people, I’m now assuming it means the rest between 100’s.


    1. Hi Steve,

      MySwimPro does not currently have a web version, but that’s something our team is working on!

      Transition IM means you’ll do a set in IM order, but switch between strokes within a rep. For example:
      3×50 Transition IM would be
      1×50 25 butterfly/25 backstroke
      1×50 25 backstroke/25 breaststroke
      1×50 25 breaststroke/25 freestyle

      Descend means that each rep is faster than the last. So in Descend 1-4, 5-8, you would start off slower for rep 1 and swim faster in rep 2, 3 and 4. Then you’d reset back to your original pace for rep 5.

      You can find more training terms explained here:

      As for your intervals, have you entered your times in the app so each workout is personalized? To enter them, go to Profile > Settings > Workout Settings > Dynamic Interval Times.

      If you need to edit an interval to make it work better for you, tap Edit and tap on the set you’d like to edit. Modify what you need, and then tap Save. More info here:

  2. Hello,
    I love what you offer. I consider myself a beginner.
    The watches are too complicated. Can you do a more simple way to keep track of laps and times and programs.
    Can you do a lecture on how to dive in. The dive feels so important.
    Also can you recommend some cream for the face while swimming outside in the sun.
    In the summer in Michigan is the time i swim outside and my face is becoming burned red.
    What do you recommend we put on to prevent this. Something eco friendly, natural ingredients.
    Thank you,
    Christine Shekoski

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