Designed for the person who wants to improve their swim efficiencies/speed in the off season. Ideal for intermediate to advanced level swimmers If you want workouts between 2500 and 5000 yards with drills included. Most weeks have 3 swims workouts each week. Distance varies from 9k - 12k each weekTime trials included at the beginning and end of the sessions so you can gauge progress. Drill emphasis with worksheet on how to do each drill. Plan includes workouts of varying lengths (up to ...