Swim Speed Lab (8-Week) - Shoulder-Safe Speed System for Triathletes & Swimmers

Swim faster without wrecking your shoulders.

Swim Speed Lab is an 8-week, evidence-informed system that builds speed in layers-mechanics → force → power → sprint-while keeping a strict shoulder longevity framework (pain rules, technique gate, and smart progressions). Designed for triathletes and swimmers who want more speed per stroke, not just more meters. 

What you get inside:

✅ 8-Week Swim + Dryland Plan (minimum effective dose: 3 swims/week + 2 dryland sessions/week) 

✅ 3 Swim Sessions with warm-ups + phase-based main sets:

• Swim A: Catch Mechanics + Speed Skill
• Swim B: Pull Power + Scap Control
• Swim C: Rotation Engine + Speed Endurance 
• ✅ 2 Dryland Sessions (25-40 min) to build the “shoulder chassis” + rotation power:
• Dryland 1: Scap + Rotator Cuff + T-Spine
• Dryland 2: Cords + Trunk Rotation + Swim Power 
• ✅ Technique Cue Cards (simple: 1 cue per set = faster learning) 
• ✅ Drill Library (choose 1–2 per session to fix what’s actually breaking) 
• ✅ Progression Rules for paddles/bands/cords (so you progress without flare-ups) 
• ✅ Shoulder Pain Decision Tree (green/yellow/red rules + red flags) 
• ✅ Testing Sheets + Tracking
• 200m TT
• 8×25 sprint set (best + average)
• Stroke metrics (strokes per length)
• Week-by-week tracker + session logs 
• ✅ Time-crunched option (2 swims/week) so you still improve when life gets busy 
• ✅ Key references / recommended reading included 

Perfect for you if…

• You’re a triathlete who’s strong on bike/run but wants the swim to stop costing you time. 
• You want speed and shoulder durability (not “just swim more”). 
• You feel your catch slipping, elbow dropping, crossing midline, shrugging, or losing pace as strokes per length climb. 

The promise (Ecstatic-Training way)

You’ll build a cleaner catch, a stronger pull, and a better rotation engine-then convert it into real speed-using a system that prioritizes quality, technique thresholds, and smart load management. 

By Ecstatic-Training-Master Personal Trainer Tomasz Zielinski

Train Smart • Live Ecstatic