Training guides
Swim faster this season.
A hundred workouts for your race, and the dryland that keeps you strong. Seven books by a world record holder, each a PDF you open at the pool.
Pool · 100 workouts · any stroke
100 Workouts for a Faster 200 and 400
Four phases from base training to meet day, for free, fly, back, breast and IM. Every pace from your own test. 131 pages.
Pool · 100 practices · 800 and 1500
100 Distance Practices
Early season to meet week for the 800 and 1500 freestyle. Every pace from your goal time, three pace groups, the study behind every set. 120 pages.
Pool · 100 workouts · sprint to Ironman
100 Triathlon Swim Workouts
Three levels from a first tri to Ironman, 18 open water sessions, race simulations for 1,500, 1,900 and 3,800. 124 pages.
Pool · 100 practices · 50 and 100 free
100 Sprint Practices
Four blocks from speed base to meet day, with a rest rule, a stop rule and the study behind each practice. 123 pages.
Gym · 12 weeks · 3 tracks
Swimmer's Strength
Faster starts, stronger turns, a more powerful kick. 56 exercises in three tracks from your first lift to elite. 108 pages.
Dryland · 12 weeks · 2 sessions a week
The Swimmer's Shoulder Program
Shoulders that handle the yardage. The rotator cuff, the shoulder blades and the back, in the positions your stroke uses. 52 pages.
Dryland · 6 weeks · 15 minutes a session
Swimmer's Core
Hips up, streamline tight, stroke connected. 26 exercises with a placement test and three levels. 44 pages.
Want two or more? Four bundles, from $44, or add books one by one at any checkout. See the bundles
Questions before you buy
Where are the bundles?
On the checkout page: four bundles from $44, and the six books one by one.
How does a bundle arrive?
One payment, one email, one download link per book. The same links show on the screen right after you pay. Each link works for a year. Save the PDFs to your phone or laptop.
Can I buy one book?
Yes. Tap any book above to read about it and buy it on its own page.
I already own one of the books in a bundle
Buy the bundle, then reply to your download email and name the book you already have. Maria refunds that book.
Yards or meters, and which level?
The pool books use the same numbers in either pool. Every workout has an age group, a masters and a stronger-swimmer version. The gym program has three tracks, from a first lift to elite.
Something went wrong with my order
Reply to the email or text Maria at (475) 223-9849. A real person answers.