A Practical Guide for Swimmers Who Train Solo
Swim Smarter. Train With Purpose. Even When You’re On Your Own.
The Self-Coached Swimmer’s Guide delivers 120 structured swim workouts designed to help you swim better, longer, and more often – without needing a coach on deck. Whether you’re getting back into the pool or building consistency on your own, this guide meets you where you are and helps you keep going.
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Made for Real Life, Real Swimmers
This Book Is for You If You’ve Ever Thought…
The Self-Coached Swimmer’s Guide is for swimmers who want structure without pressure, progress without perfection, and workouts that actually make them want to come back to the pool.
- You swim solo and want clear, coach-style workouts you can follow
- You’re getting back into swimming after years - or even decades - away
- You want workouts that feel purposeful, not repetitive or random
- You’re tired of swimming laps without a plan or direction
- You want to feel stronger, more confident, and more consistent in the water
Structured. Flexible. Judgment-Free.
What You’ll Find Inside the Guide
This isn’t a boot camp or a rigid training plan. It’s a flexible, practical swim companion designed to support your goals - whatever they look like right now.
120 structured swim workouts
A wide variety of thoughtfully designed workouts to keep your training fresh, purposeful, and engaging.
30 minutes to full sessions
Options that fit real schedules, whether you have a quick swim or time for a longer workout.
Technique, sprint, and distance sets
Target different goals and moods with workouts designed to build strength, skill, speed, and endurance.
Gear-optional and no-gear workouts
Swim effectively with or without fins, paddles, or equipment - whatever you have access to that day.
Simple explanations of swim terms
Clear, simple explanations so you always know exactly what to do, no guesswork required.
Warmups, main sets, and cooldowns
Every workout is clearly structured to help you start strong, stay focused, and finish well.
Why This Guide Exists
It’s Never Too Late to Get Back in the Water
Cori Linder grew up swimming competitively and began coaching at a young age. While swimming remained part of her life, competing did not. For more than 25 years, she stayed on deck – coaching, encouraging, and helping others grow in the water – while her own racing days stayed behind her.
That changed at a swim meet in Nashville, when Cori watched a 97-year-old man race the 200-yard freestyle without hesitation. In that moment, one simple thought shifted everything: If he can do it, I certainly can.
Returning to competition meant facing fear, busy schedules, and long-held excuses. Cori works full-time, yet she made time to train, to show up, and to race again. What she rediscovered wasn’t just fitness – it was mindset, community, and the reminder that swimming doesn’t demand perfection. It simply asks you to show up.
The Self-Coached Swimmer’s Guide was created from that journey and from years of coaching swimmers who train solo, return after long breaks, or want a smarter, more enjoyable way to swim. This book isn’t about pressure or podiums. It’s about structure without rigidity, progress without judgment, and finding joy in the water again.
Just keep swimming.
Ready When You Are
Your Next Swim Starts Here
Whether you’re easing back into the pool or chasing new goals, this guide is here to support your journey – one workout at a time.