Guide
Use dryland, mobility, and recovery workouts that improve durability and support faster swimming.
Dryland should improve posture, rotational strength, and shoulder control without creating excessive fatigue before key pool workouts.
Track sleep quality, workout feel, and pacing drift. Early signals help you adjust before fatigue compounds.
Hard workouts only work when recovery is adequate. Use easier aerobic days and mobility work to preserve quality over time.
Action Plan
Avoid These Mistakes
Progress Checklist
Short reads to help you apply this guide faster.
Most swimmers benefit from 1 to 3 focused workouts per week, depending on total swim load.
Yes. Easy mobility or low-intensity technique work can help recovery without adding high stress.
Technique breakdown, overload without recovery, and insufficient shoulder control are common contributors.
Start This Week
Open the app, choose a plan that matches your goal, and follow guided workouts with clear pace and progression built in.
Caroline
Started the Marathon Plan
Recently
