Swimming Training Plans

Training Plans

Swimming training plans.

Exercise Institute swimming plans are built around one clear point of difference: technical development comes before speed or pace-based work alone.

We believe swimming economy and speed come from combining technical skill, structured training volume and the right intensity at the right time. That approach helps swimmers build fitness while still learning how to move through the water more efficiently.

Why this matters.

Technique

Move better first.

Swimming is highly technical. How you move through the water is as important as the force you generate, so technique needs to sit at the centre of the plan.

Structure

Train with direction.

Each program gives your swimming clear volume, intensity and session structure so your work in the pool connects directly to your race or fitness goals.

Development

Build swim economy.

Technical swimming helps support more low-intensity training volume, which is critical for developing sustainable swimming economy and long-term performance.

Exercise Institute swimming training plans

Program Overview

Tailored and standard swim plans.

Exercise Institute offers two swimming training programs: Tailored and Standard.

The Tailored program is designed for each individual swimmer. You work closely with a specialist swimming coach to set training goals, receive prescribed volume and intensity, and monitor development through to race day or your fitness target.

Programs are delivered through TrainingPeaks, allowing you to follow your plan, track goals and events, and upload completed sessions manually or from your sports watch.

3 programmed sessions per week are recommended for events 10 km or under.
5 programmed sessions per week are recommended for 10 km+ events.
Training volume and intensity are matched to your goals, ability and event demands.
Technical swim sets can be included when required, with one or more private coaching sessions.

Get A Training Plan

Plan options.

Tailored Plan

3 sessions per week.

$130

Per month. Recommended for swimmers training for events 10 km or under.

Tailored training set each week as required.
Monthly plan review.
Consistent athlete-coach communication.
Delivered through TrainingPeaks.

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Tailored Plan

5 sessions per week.

$150

Per month. Recommended for swimmers training for 10 km+ events.

Higher weekly programmed swim volume.
Monthly plan review.
Ongoing communication with your coach.
Technical swim sets if required.

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Standard Plan

Self-managed program.

From $330

A one-time purchase for experienced, self-motivated swimmers who can monitor and adjust their own development.

13 Week Program: $330.
17 Week Program: $380.
21 Week Program: $420.
Includes weekly km volume, set intensity and 15 tailored training set laminates.

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FAQ’s.

Technique

Why technical based swimming?

Swimming is different because there is no fixed surface to push against.

Swimming occurs in a viscous fluid environment and is described by exercise scientists as an open kinetic chain discipline. In running and cycling, force is applied to the ground, pedal or crank. In swimming, there is no fixed direction to propel from.

This means how you get through the water is as important as the force you generate. If technique is not sufficient, a swimmer can produce a lot of force through the stroke or kick cycle without moving forward as efficiently as possible.

Technical training focuses on concepts such as velocity oscillation, stroke length and stroke rate. Exercise Institute has also measured swimmer power output to compare fitness with technical proficiency, with stroke length often relating more closely to speed than power output alone.

Personalisation

Are your training plans one-size-fits-all?

No. The main difference is how much ongoing adjustment is included.

Training plans are tailored to the individual. The Tailored plan gives you more freedom to adapt the program around your training goals, progress and feedback.

The Standard plan provides the full framework, but requires more control, discipline and self-management from the swimmer.

Plan Structure

What does a training plan look like?

Your program is delivered through TrainingPeaks with prescribed volume and intensity.

The Tailored training program is designed for each individual swimmer. You work with your specialist swimming coach to set goals, receive prescribed training volume and intensity, and monitor development through to race day or your fitness goal.

TrainingPeaks allows you to follow your training plan, track goals and upcoming qualifying events, and upload completed sessions manually or from your sports watch.

Exercise Institute recommends 3 programmed sessions per week for events 10 km or under, and 5 programmed sessions per week for 10 km+ events.

Accountability

Why do I need a training plan?

A plan gives your swimming guidance, accountability and structure.

Your training plan ensures there is specialist knowledge behind the work you do in the pool. It helps connect your sessions to your goals instead of leaving training volume, intensity and progression to guesswork.

Coaching Team

What experience does your team have?

The swimming coaching team has over 15 years of coaching experience.

Exercise Institute’s swimming coaches have a lifetime involvement in swimming and experience working with athletes from entry level through to international high-performance competition.

This range of experience helps ensure your plan is not only tailored to your goals, but most importantly tailored to you.

Next Step

How do I get a training plan?

Contact Exercise Institute directly.

To enquire about a Tailored or Standard swimming training plan, email Exercise Institute and outline your swimming background, goal event or fitness target, and preferred training volume.

Build a smarter swim plan.

Contact Exercise Institute to choose the right swimming training plan for your goals, current level and event distance.