Freestyle Sprint: Training by Cameron Buchanan in TrainHeroic

Funeral Fitness

Swimming

Coach

Cameron Buchanan

Features
6 sessions per week
Must use App app to view and log training
Team Training

$30 / mo

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More explosive starts and turns

Snatches, cleans, jerks, broad jumps, and box work build the power you need to leave the wall fast.

A stronger pull

Weighted pull-ups, rows, and lat work target the muscles that drive your freestyle stroke.

Healthier shoulders

Face pulls, band pull-aparts, Y raises, and dedicated mobility days help keep your shoulders strong and mobile.

Core control in the water

Toes to bar, pike-ups, woodchops, and medball throws help you hold your line and transfer power.

Smart progression

Each block builds on the one before it, and deload weeks are planned in so you show up fresh for practice.

Features

Programming 6 days per week

6 sessions a week. Three lifting sessions and three mobility sessions built around sprint freestyle.

Delivered through TrainHeroic

Log every session, track your lifts, and follow your program in the TrainHeroic app.

Sample Week

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

Monday

D1 B2 Freestyle

Low Hang Clean

4 x 3

TrapBar DL

4 x 4

Hurdle Jumps

3 x 4

Weighted Strict Pullup

3 x 4-8

MB Rainbow Slam

3 x 5

Slider Pike-Up to Dolphin Kick Extension

3 x 8-10

Banded Marching Hip Thrust

3 x 8

Incline YTW

3 x 8

Tuesday

D1 B1 FreeStyle MOB

Cardio

1 x 15:00

90/90s

3 x 8

Box Pigeon Stretch

3 x 0:45

Half Saddle

3 x 0:45

Butterfly Stretch with Hip Mobility

2 x 1:00

Wednesday

D2 B2 Freestyle

Push Press

4 x 3

Floor Press

4 x 5

Plyo Push-Up

4 x 5

Hk Cable Pull over

3 x 10

Hanging Leg Raise

3 x 8

Half Kneeling LM Press

3 x 6

Chest-Supported DB Row

3 x 10

Banded Overhead Tricep Extension

3 x 12

Thursday

D2 B1 FreeStyle MOB

Flush

1 x 15:00

Thoracic Extension on Foam Roller

3 x 10

Childs Pose

3 x 0:45

Prone Scorpion

3 x 6

Dead Hang

30, 30, 45

Friday

D3 B2 Freestyle

DB Snatch

4 x 3

Box Squat

4 x 3

Box Jump to Tuck Jump

4 x 3

1-Arm Lat Pulldown with Active Scapular Reach

3 x 8

RDL

3 x 6

Standing Cable Wood Choppers

3 x 8

Suitcase Carry

3 x 50

Band Face Pull

3 x 12-15

Saturday

D3 B1 FreeStyle MOB

Walk

1 x 20:00

Dragon Stretch

3 x 0:45

Hip Flexor Rock Back

2 x 8

Pretzel

2 x 0:45

Supine 90/90 Wall Breathing

1 x 3:00

Coach

More from Funeral Fitness

Cameron Buchanan

FAQs

Who is this for?

It's for competitive and masters swimmers focused on sprint freestyle who have access to a gym and want a structured dryland plan alongside their pool training.

Does it include swim sets?

No. This is dryland only and is built to fit around your coach's pool workouts.

How much time does it take?

There are 3 lifting sessions and 3 short mobility sessions each week.

Do I need lifting experience?

The program uses Olympic lift variations, so some experience with barbell technique is recommended.

The Proof

Ben Clabeaux

Collegiate swimmer

Verified Athlete

"As a collegiate athlete (swimming) who's worked with different strength and conditioning coaches over the years, it is safe to say that Cam at Funeral Fitness has been the best coach I've had."

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Freestyle Sprint