Swimming Improvement Plan


• 4 weeks, 5 days/week
• Designed to improve all aspects of water fitness: swimming (flexible stroke choice), finning, and underwater work
• Can be done alongside any training program or as a standalone plan
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


This 4-week training program is designed to improve short to moderate distance (25-1500m) swim and finning performance and underwater swimming capability.

This training program is assessment based. The athlete will take two initial swimming assessments, and complete follow-on progressions based on their assessment results. This way the program automatically scales to the initial swimming ability and fitness level of the athlete.

This program It can be done concurrently with SSD Sessions or alone (NOTE: If you are doing the SSD Sessions or another strength program, do those sessions first and the swim sessions second.)

Training Week:
      Week 1: Assessment; Weeks 2-4: 25m sprints and hypoxic ladder
       Tuesday:       125m and 250m swim intervals
Wednesday:       Kicking and Pulling Drills
     Thursday:       250m and 500m fin intervals, 25m underwater swims
           Friday:       1500m Swim

Required Equipment

Only a stopwatch, fins, goggles, face mask (if required by job/desired job), and a pool of known length are required to perform this program.

Sample Training

Obj: Speed intervals/Hypoxic Swimming

Warm up:
4 Rounds
50m Swim - use the same
stroke you’ll assess with
5x Push-ups
10x Squats
Instep Stretch

(1) 10 Rounds
25m Swim Sprints - these are all out efforts in your assessment stroke.
Rest 30 sec. between efforts

(2) Perform the following hypoxic ladder:
1x50m @ 2 strokes/breath
1x50m @ 3 strokes/breath
1x50m @ 4 strokes/breath
1x50m @ 5 strokes/breath
Rest 1 min. between swims

Obj: Swim Intervals/Treading

Warm up:
3 Rounds
50m Swim w/ assess. stroke
25m Freestyle
25m Stroke of choice
Rest 30 sec.

(1) 4 Rounds
125m swim interval using assessment stroke @ SWIM TABLE pace Rest 2 min. between efforts

(2) 3 Rounds
250m swim interval using assessment stroke @ SWIM TABLE pace
Rest 3 min. between efforts

(3) 3 Rounds Treading:
20 sec both hands
20 sec L arm out of water
20 sec R arm out of water
20 sec no arms

Obj: Long Swim

Warm up:
100m Freestyle
Rest 1 min.
100m Side Stroke
Rest 1 min.
100m Breast Stroke
Rest 1 min.
100m Stroke of Choice

(1) 1500m Swim using assessment stroke @ SWIM TABLE pace
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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Email: rob@mtntactical.com

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