Swim Speed Workouts for Swimmers and Triathletes, 2nd Ed.

The Breakout Plan for Your Fastest Freestyle

By Sheila Taormina


Swim Speed Workouts, 2nd Ed. is a set of 50 waterproof swim workout cards, drills, and a 16-week training plan for swimmers that will build all-new levels of freestyle swimming speed one step at a time.


Swim Speed Workouts is a deck of waterproof swim workout cards, drills, and dryland exercises that are carefully designed to develop the world’s fastest freestyle swimming technique in you.

In this updated edition, 4-time Olympian, gold medalist, and triathlon world Sheila Taormina provides the essential instruction, workouts, drills, and training plan to take your freestyle swimming speed to a whole new level. You can get in the pool using Taormina’s waterproof program and get fast.

With new drills, more technique instruction, and additional coaching tips, the updated Swim Speed Workouts draws from Taormina’s own 30-year racing and coaching career to offer a meticulously designed program that will build your freestyle speed one crucial step at a time.

Over 16 weeks, you’ll enjoy challenging, fun, dynamic workouts that perfect the essential elements of world-class swim technique. Each waterproof workout card reveals the Olympic-level swimming drills, kick sets, and drylands that develop speed in the world’s fastest swimmers. You will improve your stroke and speed by mastering key elements such as hand entry, hand speed, high-elbow catch, underwater pull, stroke finish, core drive, and propulsive kick.

Swim Speed Workouts unlocks the secrets to swimming performance, building up swimmers and triathletes to breakthrough swim speed.

For more Swim Speed articles, reader questions, drill videos, tips on swimming technique, FAQs, and favorite drills of elite swimmers, please visit the Swim Speed Series page here.

Swim Speed Workouts for Swimmers and Triathletes, 2nd Ed.
Sheila Taormina
Waterproof swim workout cards, waterproof instruction booklet, and carrying case.
Four-color interior with 50 waterproof workout cards.
5″ x 7″ x 1″, 142 pp., $39.95, 9781948007023

Swim Speed Workouts for Swimmers and Triathletes, 2nd Ed.: The Breakout Plan for Your Fastest Freestyle

Sheila Taormina

Waterproof workouts and drills cards, waterproof instruction booklet, and carrying case. Four-color interior with 50 waterproof workout cards.

Shipping Dimensions: 5.125in x 7.125in x 1.125in 142pp $39.95, Inventory 9781948007023, Shipping 1.4lbs


How to Use This Kit



The Underwater Pull


The Kick

The Non-Propulsive Phases of the Stroke

Serape Movement

Serape Muscles

Stroke Timing

The Hard Work and the Rest


Tool Kit



50 Workouts

Preview book.

Swim Speed Workouts is the pool version of in-home workout videos. The cards can be used by beginning to experienced swimmers or triathletes training independently of a coach, or provide easy illustrations of drills and tubing exercises for coaches to share with their swimmers.

USA Swimming’s SPLASH magazine

Freestyle gone funky on you? Stuck in a rut where you can’t seem to get faster? Swim Speed Secrets could be the cure for the freestyle blues. Master swimmers and coaches at every level can learn something from this book…Both the book and [the Swim Speed Workouts] training program are outstanding.

USMS Swimmer magazine

Sheila T. is just 5’ 2 but she swims like she is 6’ 2. We still use her as a model for our swimmers today on how to swim the strokes.

Jack Bauerle, Team USA Olympic Swim Coach and Head Coach of the University of Georgia swim team

With Sheila’s help, you can stop swimming for survival and start swimming like a pro.

Laura Bennett, 2010 ITU #1-ranked swimmer, four-time ITU World Triathlon Championship medalist, Olympian, and two-time U.S. triathlon champion

Four-time Olympian Sheila Taormina took the lessons she taught in her recent book Swim Speed Secrets and developed a 16-week workout plan in the new Swim Speed Workouts

Triathlete magazine

Sheila Taormina’s ideas on swimming have influenced me and my swim coaching more than anyone else. Her knowledge, experience, and enthusiasm are unmatched.

Siri Lindley, ITU Triathlon World Champion and coach to triathlon world champions and Olympic medalists

Sheila possesses a great depth of knowledge and passion about swimming that she has often shared with me and many other athletes.

Leanda Cave, ITU Triathlon World Champion and ITU Long-Distance Triathlon World Champion

As a lifelong coach, the four-time Olympian shares what she’s learned with clarity and authority, explaining all of the small details that go into mastering freestyle.

LAVA magazine

Sheila Taormina may be the greatest athlete in the modern Olympic era. She’s the only person I know who has made four Olympic teams in three different sports.

Jim Richardson, Head Coach of the University of Michigan women’s swim team

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