You can swim 500 yards. Now learn to train. Phase 2 bridges the gap between lap swimming and real pool workouts — introducing interval timing, drill sets, and structured main sets that build real fitness, not just endurance.
Phase 2 · Intermediate
$14.99
4 weeks · Instant PDF download
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Where this fits in The Adult Swim Method
What's Different About Phase 2
Phase 2 introduces the structure that turns casual lap swimmers into swimmers who actually improve session to session. Here's what changes.
Who This Is For
Bundle Option
If your goal is to swim 1.5 miles — whether for a triathlon, a personal milestone, or pure endurance — Phases 2 and 3 work as a continuous 10-week block. Phase 2 builds the workout structure and interval base. Phase 3 uses that base to push you from 1,500 yards to swimming a full 1.5 miles in one session.
The Distance Builder bundle includes both at $24.99, saving $5. No gap between phases, no re-buying — one purchase gets you the complete journey from "I can swim 1,000 yards" to swimming 1.5 miles.
Questions
What's the prerequisite for Phase 2?
You should be able to swim 500 yards continuously before starting Phase 2. That's the outcome of Phase 1. If you can comfortably complete 500 yards in one session without stopping, you're ready for the interval and drill structure of Phase 2.
How is Phase 2 different from Phase 1?
Phase 1 builds continuous distance. Phase 2 introduces the structure of real pool workouts: a warm-up, a drill set, a main set with intervals, and a cool-down. You'll work with lane pace, interval timing, and rest ratios that actual competitive swimmers use. It's a different kind of challenge — not harder necessarily, but more technical and more rewarding.
Do I need to know interval timing to use Phase 2?
No prior experience needed. The plan explains interval notation (like "4×100 on 2:30") and how to use a pace clock in the coaching notes. Everything is defined when you need it — no assumed knowledge.
Can I buy Phase 2 and Phase 3 together?
Yes — the Distance Builder bundle includes Phase 2 + Phase 3 at $24.99, saving $5 vs. buying separately. It covers 10 continuous weeks of progression from 1,000-yard workouts to swimming 1.5 miles in one session.