4 Week Endurance Freestyle Program

Build elite freestyle endurance with a structured 4-week performance training block.

The Endurance Freestyle Performance Program is designed for swimmers looking to improve their aerobic capacity, pacing control, and race durability across middle-distance and distance freestyle events.

Built using training principles commonly used in competitive swimming environments, this program progressively develops your endurance through a combination of aerobic conditioning, threshold work, race-model sets and sustained freestyle repeats.

Each session has a clear objective and structured sets, allowing swimmers to focus on executing quality work in the water while gradually building the fitness required to hold strong freestyle pace under fatigue.

This program can be completed independently or alongside your regular squad training and requires minimal equipment.

Program Includes

• 4 weeks of structured swim training

• 8 sessions per week

• Progressive endurance development

• Threshold and race-pace freestyle sets

• Long endurance swims and race modelling

• Clearly structured sessions with defined training zones

• Athlete training log to track progress

Ideal For

• Competitive swimmers/masters/triathletes

• Athletes targeting 200m – 1500m freestyle events

• Swimmers looking to improve endurance and pacing

Delivered Immediately Following Purchase