Designed for the person who wants to improve their swim efficiencies/speed in the off season. Ideal for intermediate level swimmers. If you want workouts between 2500 and 3800 yards with drills included. Time 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 4k), drills, distance, speed and tempo workouts. Drill Sheet with descriptions and some videos ...