T26 | ONLINE COACHING | Swim Workouts




Welcome to TOWER 26's remote swim training and teaching plan, providing day to day workouts with full education and accountability.

Optimizing performance takes patience, consistency and presence. There are no short cuts.
You can join at any time, during any training phase. All phases include:

  • Technique enhancement.
  • Improving specific muscular endurance and power.
  • A sensible, progressive pathway to optimize performance.

HOW TOWER 26's SWIM plan started

Our location-based athletes don't want to miss their training sessions when travelling. We built out a platform to deliver their workouts with instructional audio, video, and direct communication with coaches.
You can now follow along remotely with our beginner through professional athletes as they receive their daily training and instructional routine.


  • You will get faster.
  • You will become more swim confident.
  • You will be fresher to your bike.
  • 100% refund if our promise is unfulfilled.

Who is it for?

  • Triathletes without a coach.
  • Triathletes looking for improvements and structure.
  • Triathletes who have plateaued or stagnated.
  • Triathletes needing global triathlon swim assistance: education, coaching guidelines, technical improvement.


Our largest category of participants, accounting for 63% of our membership. They need: skill development, general improvement, confidence, effective workouts, and specific fitness. They may be timid or think “I can’t do those workouts.” They require more hand-holding. None are “Race Ready”. Some are anxious about open water swimming or had negative experiences. You will improve!


This athlete has some experience; swimming either solo, or with a training group. They account for 25% of our membership. They may have done a triathlon. They are somewhat seasoned, but seeking additional refinements, optimal comfort, effective training, and better stroke mechanics while needing more “Race Ready” prep for pool and open water. You will improve!


Generally experienced, skilled, and “Race Ready”; they account for 12% or our membership. They are the pros and competitive age-groupers needing additional coaching refinements. They can improve further through effective racing strategies and enhancing their athletic IQ in open water and pack tactics. They need optimized training sessions for both pool and open water. You will improve!
Must be able to swim 200 yards continuously, breathing to the side with your head in the water.
Level 4 Level 3 Level 2 Level 1
% of our athletes27.9%34.5%28.6%9%
100y1:50+1:30 - 1:501:15 - 1:30 < 1:15
100m2:00+1:40 - 2:001:25 - 1:40 < 1:25
mile35+ min30 - 35 min22 - 29 min < 22 min
70.342+ min37 - 42 min29 - 36 min < 29 min
IM1:30+1:15 - 1:3058 min - 1:15 < 58 min

Our Swimming Plan


Yearly structure

Technical Phase
Primary focus: Recovery and Technique enhancement.
Secondary focus: Specific muscular endurance and power.

Foundation Phase
Primary focus: Building specific muscular endurance and power, and technique enhancement.
Secondary focus: Learning how to manage training load and adaptation.

Powering-up Phase
Primary focus: Sharpening and Technique.
Secondary focus: Building specific muscular endurance and power. Becoming very fast.

Open water skill-building Phase
Primary focus: Open Water Skill Building and Technique.
Secondary focus: Building specific muscular endurance and power. Adapting to open water.

Racing Phase
Primary focus: Race Ready Skills and Technique.
Secondary focus: Building specific muscular endurance and power. Shifting training emphasis.

Pricing: $285 quarter(every 3 months)

What you'll receive

  • 4 dynamic weekly workouts sent individually. Not pre-packaged.
  • An "A", "B", "C" priority ranking distinction of the 4 workouts.
  • Detailed instruction within each workout.
  • An educational workout audio file accompanying your workouts.
  • Technical video demonstrations explaining "how to" in each workout.
  • Workouts scaled for your specific ability or fitness level.
  • A condensed version of the workout when time crunched.
  • An accountability feedback loop with a coach for each workout.
  • A mechanism to checkoff completed workouts.


  • Pull buoy (specific to triathletes)
  • Ankle strap
  • Snorkel
  • Hand paddles (specific to triathlete improvements). No substitutions please
  • Fins (specific to triathletes)
  • Tempo Trainer (for working with swim cadence rates)
  • StretchCordz (specific for strength and power enhancement)
  • FORM goggle (an excellent metric tracker for both athlete and coach).
Order here, have it delivered immediately: https://www.swim2000.com/collections/theswimmall


Copyright © TOWER 26 2019. All rights reserved. Photo Credits: Sean Jefferson, Mariel Calloway.