Middle distance swimming demands a unique combination of endurance, speed, and tactical precision.

Distance Drive: Training for the 200m and 400m Edge is designed to build the aerobic foundation, stroke efficiency, and race-specific strength needed to excel in the 200m and 400m events across freestyle and stroke disciplines.
Through structured swim sets, targeted dryland strength development, and core-focused conditioning, this planner helps swimmers maintain speed, manage fatigue, and close races with power and control.

Whether you’re competing in the 200m freestyle, the 400m individual medley, or stroke-specific middle distance events, this program sharpens your pacing, stamina, and race execution skills.

What This Planner Includes:

Structured swim sets blending aerobic base building, race pace training, and sprint-finishing power

Stroke drills and technique work for freestyle, butterfly, backstroke, and breaststroke improvement

Targeted dryland exercises to build strength endurance, core control, and reactive power

Progressive workouts moving from foundation-building to lactate threshold training to race simulation

Ideal for competitive swimmers, mid-distance specialists, triathletes, and tactical athletes building water-based endurance