Designed for the person who wants to improve their swim efficiencies/speed in the off season. Ideal for all levels of swimmers but primarily Novice or intermediate. The Intermediate plan I offer has a longer Time Trial and some longer distance sets. Yardage is around 8,000- 9,000 each week with workouts between 1,700 and 3000 yards. Drill emphasis with worksheet on how to do each drill. Plan includes workouts of varying lengths (up to 3k), drills, distance, speed and tempo workouts. ...