Your bonus CD-ROM 8-week training program holds the key to success!

What makes the Swim Smooth DVD boxset so special and so valuable as a training aid? Simple, it contains everything you need to learn how to improve your general efficiency in the pool, transfer this knowledge to learn how to master the open water and all the while prevent injury, but most importantly it then shows you (with the use of the bonus CD-ROM) how to implement all your new found knowledge into a usable, interactive and highly effective 8-week training program. It includes:

So, how can you use the CD-ROM to get your times down this season?

The 8-week training program was designed with simplicity in mind, it comes with full "READ ME" instructions as per below:

• Swim Smooth Read Me instructions (.PDF) are included on the bonus CD-ROM.

This instruction manual indicates how to select the most appropriate of 3 training levels for you, which are:

1. Novice* - sessions covering 1.4km to 2.2km in length and designed for those people capable of swimming ~ 7 to 10 minutes for 400m.
2. Intermediate - sessions covering 2.2km to 3.5km in length and designed for those people capable of swimming ~ 15 to 19 minutes for 1000m.
3. Advanced - sessions covering 3.5km to 5.0km in length and designed for those people capable of swimming ~ sub-23 minutes for 1500m.

*if you feel that the Novice training sessions are still in advance of where you are currently at with respect to your swimming development, don't be afraid to simply follow the tips in the DVD for the first 6 to 8 weeks until you feel yourself developing at a rate where you could accomplish the sessions, or furthermore, simply reduce some of the volume to cater for your needs.

It should be noted that whilst these levels attempt to "categorise" your ability, there is absolutely no reason why an elite or advanced swimmer cannot follow the Novice or Intermediate programs, for example, if that swimmer is restricted by time to complete the sessions. Here is an example of the format of the sessions:

• Swim Smooth Advanced Swim Sessions (.PDF).

Each swim session is comprehensively broken-down into a Warm-up, Drill Set, Build Set, Main Set, and Cool Down; so all you need do is print off the sheets, preferably laminate them for longevity on the pool deck, and then follow the step-by-step instructions. A simple way to introduce some effective structure into your swim training program. The sessions detail Aim of Whole Session, Distance per Interval (and whole session), Objective of each component part, Amount of Rest to take, and Further Relevant Details and a Target Pace guide (levels 1 to 5). The first session of each program (Novice, Intermediate and Advanced) involves a baseline Time Trial over either 400m, 1000m, or 1500m respectively. From this data, you can then enter your finish time into Swim Smooth's Interactive Pace Calculator to calculate 5 levels of training based upon percentages of your threshold pace, as per below:

• Swim Smooth Interactive Pace Calculator (.XLS)

Once you have defined your target times, simply refer to this sheet during your swim sessions to give an accurate guage as to how fast you should be swimming in key sets, i.e. rather than just doing 8 x 100m fast the Program will tell you to do 8 x 100m at level 4 to 5, which for you might equate to 1.26 to 1.29 for example if you are a 23-minute 1500m swimmer. Simple, easy and a productive way to spend your training time.

And if you forget how to do some of the drills contained in the Swim Smooth DVD boxset, either you can go back and view them again (preferable) or print out and laminate our Drill Reference Sheet as per below:

• Your comprehensive Drill Reference Sheet contains 9-pages of detailed drill descriptions for your reference.

So, does this 8-week Training Program cost extra?

Absolutely not. It was our intention that when we designed the Swim Smooth DVD boxset we provide you the swimmer with the most comprehensive training program to help you improve your swimming. It would be no good simply showing you how to do the drills without actually showing you how to implement them as well, and that is what we have done here and included as part of the boxset.

Remember this program is a CD-ROM (its the red disc in your package) and should be used in your computer, not in your DVD player!

What happens after I finish the 8-week Training Program?

Well, providing you feel like you could move up to the next level if you are following either the Novice or Intermediate Programs then give that a try, or simply repeat the whole 8-week program again, using faster target times as you progress. Most triathletes only have time to swim 2 to 3 times per week and with 25 different sessions included in each program you are sure to find the variety that your training program needs to keep you motivated.

I hate doing just drills, is this all the Program is? Drills, drills, drills?

Whilst the main emphasis behind Swim Smooth is to show you how to improve your efficiency with correct from and technique in the pool, we are also firmly of the belief that you still need to get some "good old hard yards in" to support your technique with a strong fitness foundation. As such you'll find standard sets such as 10, 12, 15, or 20 x 100m repeats; 400m intervals; Strength and Endurance work; and Specific Open Water Skills all factored into the equation as well. The 8-week Swim Smooth Training Program really is a very well balanced training program designed by a triathlete-turned-coach who knows a thing or two about physiology, biomechanics and correct training periodisation to help YOU improve. Why not try it today? Click on the link below to Buy Now. Thankyou!

Swim Smooth - your # 1 swim technique resource!