19 Week Sprint Training Program

by Brad Burget,
26+ year swim coaching veteran at the high school, age group, masters and collegiate levels;
has coached swimmers who have gone on to achieve champion status at nearly all levels, and most continue swimming for major universities;
has coached 5 NCSA Junior National Championship swims and a National USA Record 17-18 boys 200 meter freestyle relay in 2003;
has coached swimmers who have 7 USA Ohio records, which includes 5 relays and 2 individual events

The daily yardage amount on the 19-week plan can be tailored to your needs based on the time you want to train. This program can be adapted to swimming 2-3 or up to 6 times a week, with any yardage amount you desire to swim. The important thing is to follow the regime and do all that is planned.

The 3 phases of this program are as follows:

• The beginning of this program assumes that you are starting your season and eases you into practices while developing your aerobic base.
• The mid-season weeks are the core that includes the main work-load of aerobic swimming while introducing speed.
• The last six weeks will develop and fine-tune your speed and power while maintaining your aerobic base.

This 19-week program includes:

The full program will enable you to swim multiple championship meets several weeks in a row while continuing to improve your times. If you only have one championship meet we can adjust work-outs to hit your peak. The weight lifting and dryland programs follow suit to the seasonal plan and are essential to speed and power.