The Complete Athlete: Swim

Train608

Swimming

Coach

David McKercher

This program is designed specifically for swim athletes. This program continuously cycles through three phases of training development.

Triphasic: Develop strength through accentuated contractile specific training

Overload eccentric & isometric phases;

integration of speed & power ( jumps, sprints, throws)

Density: Build stability, Coordination, force reduction, and work capacity. Challenge posture & position through space under unstable, awkward, and “chaotic” loading; develop tensile strength

PAP: Develop, power, manage ground contact times, velocity Maintain strength while emphasizing CAT, VBT, med ball work, Olympic lifts, Sprints, loaded and unloaded jumps

Written to be accessible year round. Athletes should be aware of where they are in their season and connect with coaches accordingly to make any necessary adjustments leading into meets, or championship season.

$55 / mo

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Faster Starts & Explosive Breakouts

Training the eccentric, isometric, and concentric phases develops the power needed for high-velocity dives, aggressive push-offs, and stronger first strokes. Why it matters: Faster acceleration off the block or wall creates early race advantage and momentum.

Improved Stroke Stability & Body Control

Density training challenges posture and position under chaotic loading, improving core stability and neuromuscular coordination. Why it matters: Swimmers maintain better line, rotation control, and stroke efficiency, even under fatigue.

Fast Turns & Reduced Wall Contact Time

PAP work focuses on rapid force production and managing contact times during explosive movements. Why it matters: Athletes push off the wall faster and transition to breakout strokes more effectively.

Better Force Reduction/Injury Reduction

Density training teaches swimmers to absorb force safely and build connective tissue resilience. Why it matters: Healthier shoulders, improved trunk control, and fewer overuse injuries throughout long seasons.

Increased Speed/Neurological Adaptation

CAT, VBT, and sprint/jump work train the nervous system to fire faster and more efficiently. Why it matters: Higher stroke rate potential, greater propulsive force per stroke, and better top-end speed.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

3 "mandatory" days based around Athlete Performance and 2 days based on Mobility and recovery.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all season long

Equipment

Required

Barbell // Dumbbells // Plyo Boxes // Pull up bar // Kettlebell // Bands

Recommended

Bumper Plates // Sandbag // Linear Speed Encoder

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Coach

More from Train608

David McKercher

David McKercher is a strength and conditioning coach, athletic performance specialist, and the founder of Train608 in Madison, Wisconsin. With over 15 years of coaching experience across multiple sports, David has built a reputation for developing resilient, powerful, and well-rounded athletes through evidence-based training and a deep understanding of human performance.

Train fast. Be fast. Swim strong.

This program is built to elevate swimmers into complete, athletes. A year-round rotation of Triphasic, Density, and PAP phases, continually develops strength, stability, speed, and power. Move with intent, attack each rep, and trust the process. Keep worki

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FAQs

How does this training fit with my swim practices and meet schedule?

This program is designed to complement — not interfere with — your pool work. Volume and intensity shift throughout the season to ensure you’re getting faster, more powerful, and more durable in the water without adding unnecessary fatigue.

I’m new to strength training. Will I be able to do this program?

Yes, but it might be a better option to check out one of out S.T.A.R.T programs first.

Will this program help me swim faster?

Absolutely. Every piece of training — strength work, power movements, plyometrics, and coordination under load — is selected with swimming performance in mind. The goal is to improve starts, turns, stroke power, and the ability to maintain speed throughout a race.

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The Complete Athlete: Swim