Most “sprint sets” aren’t really sprinting...

They’re just short reps done with not enough rest. And they do more to build fatigue than speed.

If you’ve ever done:

6×50 from the blocks max with less than 3mins rest...

8×25 from push with no time...

Or felt like “sprint day” was just another grind session...

Then you’re not sprinting. You’re doing aerobic threshold with a fancy label.

And no, just because you add resistance and swim fast doesn't mean you're training optimally to sprint fast either...

This program was built using principles from Tony Holler’s Feed the Cats system, which completely changed how I approached sprinting.
When I started applying his ideas to the pool, I saw my athletes make huge jumps.

I had swimmers go from 27 to 24 seconds in the 50 free in a single season...

And even in longer events, like the 200 breaststroke, we saw drops from 3:00 to 2:40—with this program as a base and almost no traditional endurance training.

We didn’t add volume—we raised their speed ceiling.

That’s what this program does:

It develops your true top-end speed and makes every pace beneath it easier to hold.

Here’s how it works:

3 Sprint Days per Week – Pure speed, short distances, full recovery

3 Optional Skill/Recovery Days – Easy technique and feel work to support recovery.

Strict Drop-Off Rules – You stop when quality drops—just like our strength training, so you never overdo it, and always reinforce high performance signals to your nervous system.

Tempo Trainer Tracking – for the most reliable and accurate tracking of times for 25m sprints so we can actually see the progress you're making over time.

10 Bubble Bobs – Every sprint session ends with this recovery ritual to help reset your nervous system to lock in the gains from the session and kickstart recovery.

Each week is designed to keep you fresh, engaged, and progressing—not burned out.

If you’re already following one of my strength training memberships—like Jacked Speed or Neurotype memberships—this sprint swim program is the perfect add-on.

It bridges the gap between land and water by:

Reinforcing race-specific power and intent in the pool.

Helping you express your gym gains how it matters in races.

Keeping you accountable to quality, not just effort.

You can also use this alongside your current swim program, but if you want the best results, I recommend following it exactly as written. The recovery, rest timing, and rep structure are what make the results so powerful and consistent.

This program is especially powerful for:

Neurotype 1A swimmers who thrive on intensity and simplicity to be at their best.

Neurotype 1B swimmers who need explosive power and variation to unlock their potential.

But every neurotype can benefit from adding high-quality sprint work to their training.

Speed is the most difficult quality to develop in swimming—and this program gives you the structure and tools to finally make it happen.

Just a few key tools:

Tempo Trainer for accurate pacing on 25s (easily found online).

Light resistance (like a loofah or resistance socks) for contrast work (cheap or advanced options detailed inside)

A basic timer or watch to make sure you're resting enough

Fins or snorkel or your choice of extras to keep recovery days engaging (optional) for low day technique work

This program doesn’t fight your body.
It works with it.

It will feel like you're not doing enough in the beginning...

Resist the urge to do more! You can only get away with that if you're new to the sport or you're going through puberty still...

As you begin to understand this the intensity within your sessions will skyrocket and you'll start to understand why you need to hold back the volume!

You’ll swim fewer reps with more intensity, recover more often, and actually start seeing progress—because you’re finally training for speed, not just fatigue.

If your goal is to become a faster swimmer, this is how you do it.