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Training
guides
Free, coach-written dryland and strength training plans for masters, competitive club and youth swimmers — by stroke and tier. Download instantly — no email required.
The library
Pick your
Pick your
plan
Every guide is built on the same coaching we run poolside in Hertfordshire — real structure, real progression, written for swimmers who want to get faster. Filter by tier, then open a guide to download its free PDF. Each one is yours to keep.
Masters & Adult
Joint-smart 12-week dryland strength for adult and masters swimmers.
Competitive Club
Higher-performance strength and power for competitive club swimmers.
Youth & Age-Group
Age-appropriate, supervised land training for young swimmers.
No guides in this tier yet — check back soon.
Not sure where to start?
Find your
Find your
coaching
Answer a few quick questions and we'll point you to the right guide — and the right coaching format for your goals.