100 different workouts ranging from 1400 – 4000 yards/meters. Workouts are mostly freestyle, but do include some sets with backstroke, breaststroke and butterfly. Challenge yourself with a combination of distance sets, tempo sets, sprint work and time trials. Swim drills are also included within each workout to improve technique and efficiency.

Features include, but are not limited to:

• Workouts from 1400 to 4000 yards/meters
• Various swim drills including descriptions to help the swimmer improve
• Structure designed to achieve maximal progress in minimal time