8 Week Swim Program (Advanced Beginner to Intermediate)

8 WEEK SWIM PROGRAM

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THE ‘8 WEEK ENGINE’ HAS BEEN CREATED & DESIGNED BY TRIPLE OLYMPIC MEDALLIST ANDREW LAUTERSTEIN AND OLYMPIAN KENRICK MONK. 

THE TRAINING PROGRAM IS A GUIDE FOR STRONG ADULTS BEGINNER AND INTERMEDIATE LEVEL SWIMMERS, WHO ARE LOOKING FOR TRAINING STRUCTURE AS THEY BUILD FITNESS WITH A TARGETTED EVENT IN SIGHT. 

THE 2 WEEKLY SESSIONS ARE PLANNED TO MAXIMISE YOUR TIME & EFFORT AT THE POOL WITH CLEAR OBJECTIVES - WHILE KEEPING TRAINING PROGRESSIVE, MEASURABLE AND FUN.

Sessions are between 1400-2000m and can be completed in approx. 60 mins. 

Each week has 2sessions programmed with the weekend a time to enjoy a swim in the ocean / lake 

Aerobic - Lower Intensity sessions. A great chance to focus on technique and rhythm

Intensity Sessions - Learning to Swim at a higher intensity that you can sustain for a prolonged period without lactate substantially building up in your muscles 

The majority of the program is freestyle. This is to increase endurance in the stroke you will complete your race Drills and sculling are programmed to improve technique and feel of the water. Any two days that you can make it to the pool with an open water swim on the weekends