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18
Days to Nationals
Week 20 / 25
Season Progress
HighMedLow
General Prep
8wk
45–72 km/wk
Specific Prep
6wk
65–82 km/wk
Competition
4wk
35–60 km/wk
Transition
2wk
20–25 km/wk
Today
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18
Days to Nationals
Week 20 / 25
Season Progress
Competition Phase
Current Period
Season Architecture
PlanPeriodMesocycleMicrocycleDay
Every level defines volume, intensity, density and complexity. Nothing is left implicit.
Macrocycle25 weeks • Sep–Apr
Period: Preparation General8 weeks
Mesocycle: Accumulation4 wk
Week 16 sessions • 72km
Week 26 sessions • 68km
Week 35 sessions • 62km
Week 4 (deload)4 sessions • 45km
Mesocycle: Intensification4 wk
Period: Specific Preparation6 weeks
Period: Competition4 weeks
2026 Elite Sprint Season
Monocycle · Sep 2025 – Apr 2026
Active
Season progress80% complete
Sep 1Competition Phase ↑Apr 15
Competition Phase
Current
Sharpening
Wk 19–20▶ Active
Race Simulation
Wk 21–22
Preparation General
Done
Specific Preparation
Done
Transition
Upcoming
Today's Session
Wednesday AM — Sprint Power
5,400m
90 min
Energy System
Anaerobic Power
Session Type
Sprint
Intensity
4/5
Peak Day
Yes
Linked Workout
SP-VO2-14LM
EK
NP
AP
Ready to push
Seasons evolve.
Choose a periodization model that fits your competition calendar. Switch anytime without rebuilding.
Draft
Active
Paused
Completed
One competition peak per season. Classic structure for national championships.
25 weeks total•5 phases•1 competition
NationalsWk 22
Preparation General8wk
Aerobic base280 km
Specific Prep6wk
Race-pace work220 km
Pre-Competition4wk
Sharpening104 km
Competition3wk
Peak & race45 km
Peak
Transition2wk
Recovery18 km
Wk 1Wk 5Wk 10Wk 15Wk 20Wk 25
Nationals
Preparation
Specific
Competition
Transition
Build sessions like a performance engineer.
Nested sets, rest intervals, equipment, energy zones — every detail structured and reusable.
SPRINT POWER 02v3.2
Last edited 2h agoVersion History
Warm Up400m
~8 min4×100 Free @1:45
Easy build — negative split each 100
Pre-Set600m
~12 min6×50 Kick @1:10
6×50 Drill/Swim @1:05
Board
Main Set
Main Set2,800m~35 min
3 rounds — rest 2:00 between rounds
4×50 Sprint Free @1:00
Zone 5Effort: MaxTarget: 0:27–0:28
Paddles
Rest 0:30
4×100 Free @1:30
Zone 3Effort: ThresholdTarget: 1:05–1:08
Rest 0:15
2×200 IM @3:15
Zone 2–3Effort: ModerateDescend 1–2
4×150 Pull Free @2:00
Zone 2Effort: SteadyBreathe every 3/5/7
Paddles
Pull buoy
Cool Down400m
~8 min200 Easy choice
4×50 Easy @1:00 — mix strokes
5,400mtotal
1h 28mest.
Session Summary
5,400m
Total Volume
1h 28m
Est. Duration
Warmup400m (7%)
Pre-Set600m (11%)
Main Set2,800m (52%)
Pull600m (11%)
Cool Down400m (7%)
Energy Zone Split
15%Z1
35%Z2
30%Z3
12%Z4
25%Z5
RecoveryAerobicThresholdVO2Anaerobic
Equipment Required
Paddles
Pull Buoy
Kickboard
Tags
AdvancedSprintLactate ToleranceVO2 Max
Generated Notation
// SPRINT POWER 02 — 5,400m
WU: 4×100 Free @1:45 (build)
PRE: 6×50 K @1:10 | 6×50 D/S @1:05
MS: 3× {
4×50 Spr @1:00 (Z5, paddles)
R 0:30
4×100 Fr @1:30 (Z3)
R 0:15
2×200 IM @3:15 (desc)
} R 2:00
PULL: 4×150 Fr @2:00 (paddles+buoy)
CD: 200 Easy | 4×50 Mix @1:00
Push to Watch · Share as PDF · Assign to swimmers
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searchable.
Every workout you build lives in your library — tagged, searchable, and ready to assign in seconds.
100+
Workouts
24
Favorites
8
Categories
1.8k
Used
Library Overview
100+
Total Workouts
24
Favorites
8
Categories
1,847
Times Used
By Category
Aerobic Base32
Threshold24
Lactate Tolerance21
Sprint / Power18
Race Simulation12
Technique10
Recovery7
Dryland3
Search 100+ workouts by name, tag, distance, zone...
Filters:DistanceDurationLactate ToleranceSprintAdvanced
Swipe to browse · 100+ workouts in library
SPRINT POWER 02
5,200m·90min·8 sets·Z4–Z5
4.8
Used 14×
AdvancedLactate Tolerance
ENDURANCE BASE 08
6,800m·120min·6 sets·Z2
4.5
Used 23×
IntermediateAerobic Base
THRESHOLD 15
4,400m·75min·7 sets·Z3–Z4
4.9
Used 18×
AdvancedThreshold
IM TECHNIQUE 04
3,800m·65min·10 sets·Z1–Z2
4.2
Used 9×
IntermediateTechnique
RACE PACE 11
4,000m·80min·6 sets·Z4–Z5
4.7
Used 11×
AdvancedRace Simulation
RECOVERY SWIM 03
2,000m·40min·4 sets·Z1
4.6
Used 31×
BeginnerRecovery
Showing 6 of 100+ workouts
Every session accounted for.
Assign workouts to swimmers, track completion in real time, and capture feedback — all from one view.
Mon
17
Endurance Base6.8km
Dryland — Core45min
Tue
18
Threshold 154.4km
Wed
19
Sprint Power 025.4km
Technique — IM3.2km
Thu
20
Race Pace 114.0km
Fri
21
Lactate Set 065.0km
Recovery Swim2.0km
Sat
22
Endurance Long8.2km
Sun
23
Week 20 — Competition PhaseMar 17–23, 2026
10 sessions planned·39.0 km
Mon
17
Tue
18
Wed
19
Thu
20
Fri
21
Sat
22
Sun
23
AM
Endurance Base
6.8km · Z2
PM
Dryland — Core
45min
AM
Threshold 15
4.4km · Z3
AM
Sprint Power 02
5.4km · Z5
PM
Technique — IM
3.2km · Z1
AM
Race Pace 11
4.0km · Z4
AM
Lactate Set 06
5.0km · Z4–5
PM
Recovery Swim
2.0km · Z1
AM
Endurance Long
8.2km · Z2
Rest
Week 20 Summary
Competition Phase — Sharpening
39.0km
Total Volume
10
Sessions
6
Swim Days
68%
Z3+ Work
1
Rest Day
M
T
W
T
F
S
S
Z1 10%Z2 22%Z3 28%Z4 22%Z5 18%
Assigning
Sprint Power 02
5.4km
Wed AM
AP
Ana Popescu
DONE1:04.2
LM
Luca Marin
LIVE
ER
Elena RusNew PB!
DONE59.8
DV
David Vlad
DONE1:07.1
MI
Maria IonescuShoulder pain
SKIP
AP
Andrei Pop
WAIT
Completion3/6 done
3111
Coach Note
“Focus on breakout speed off every wall. Hit Z5 targets on the sprint 50s — no coasting into the turn.”
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