Over 100 Satisfied Swimmers
Certified Strength & Conditioning Specialist, and Dryland Expert Reveals His
Why Your Planks Are Not Enough To Swim Faster, And How a Swim-Specific Core Work Can Help You Hold Technique When It Matters Most
Over 100 Satisfied Swimmers
Certified Strength & Conditioning Specialist, and Dryland Expert Reveals...
Why Your Planks Are Not Enough To Swim Faster, And
How a Swim-Specific Core Work Can Help You Hold Technique When It Matters Most
this workout will Help you hold form when pace rises... and builds swim-specific core control in just 15 minutes a day
PLUS get over $997 of special gifts
You’re closer to achieving your swim goals than you think. Here’s why:
If you experience any or all of these situations below, this is for you:
- You’ve done core workouts before… yet nothing seems to transfer into your stroke
- Your hips drop, your timing slips, and your stroke feels heavier as you go
- You feel like you’re working harder than swimmers who are moving faster than you
There’s already a proven path that was built and tested on sprinters who’ve swum 50m in :20 and marathon swimmers going for 20hrs
Let me tell you a story:
It was a Saturday morning at Brighton Beach, NYC.
Arda, a 16-year-old swimmer from Turkey, was completing his 6-hour training swim for the 20 Bridges Marathon Swim around New York City.
The water was freezing, cold enough to take your breath away.
He started the swim long and controlled, trying to build heat.
One lap to the Coney Island pier and back.
Then something unexpected happened once Arda started to really feel the cold.
His back went into spasm.
But what he didn't realize is that...
He accidentally exposed why most adult swimmers’ cores miss this single ingredient in their training.
The technique holding his stroke together wasn’t built for speed under pressure, especially the core.
Arda wasn’t a beginner, he had the volume, the discipline.
He was doing everything swimmers are told to do.
And still running into the same wall you might recognize:
He looked great early.
Clean body line, controlled breathing, connected catch.
Then when fatigue hit, his hips dropped, rotation lost timing.
The water exposed it immediately.
When I asked what he had tried, the answers were predictable:
“More volume.”
“More core.”
Planks. Sit-ups. Circuits.
So he did more of all of it.
And like most swimmers, he got good at suffering through core work.
Until...
we changed one specific thing that made all the difference
Focusing on drills that matter in the pool.
Because most core exercises might make you stronger…
But they don’t build the kind of strength you actually use in the water.
So Arda followed a specific pattern of drills designed specifically for swimming...
To build control, stability, and strength that actually transfers to his stroke.
Even though the workouts looked simple on paper, they were brutally effective in practice:
Exercises that taught his trunk to keep the body line high in unstable conditions…
To rotate with precision instead of flopping side to side when he was gassed…
To transfer power cleanly from catch to finish without losing it through a soft midsection.
Session after session, Arda stopped chasing exhaustion and started having control under stress.
And something shifted.
The same sets that used to tear Arda’s stroke apart started to feel… organized.
At just 16, in cold, moving water, for hours, holding form long after most swimmers’ bodies would have folded…
That did not happen because we found a magic drill.
It did not happen because he simply “got fitter.”
It happened because his core was finally trained for what swimming actually demands.
The traditional solutions everyone pushes on swimmers
(more meters, more random “core,” more suffering)
Had taken him as far as they could.
The real problem was never a lack of willpower, talent, or toughness.
It was a very specific control problem in his core that standard land training almost never touches.
The solution that clicked was to retrain his core like a swimmer, not like a sit-up machine.
Now, you may not be 16 or chasing a marathon swim for that matter
You’re closer to achieving your swim goals than you think. Here’s why:
There’s already a proven path that was built and tested on sprinters who’ve swum 50m in :20 and marathon swimmers going for 20hrs!
If you experience any or all of these situations below, this is for you:
- You’ve done core workouts before… yet nothing seems to transfer into your stroke
- Your hips drop, your timing slips, and your stroke feels heavier as you go
- You feel like you’re working harder than swimmers who are moving faster than you
Let me tell you a story:
It was a Saturday morning at Brighton Beach, NYC.
Arda, a 16-year-old swimmer from Turkey, was completing his 6-hour training swim for the 20 Bridges Marathon Swim around New York City.
The water was freezing, cold enough to take your breath away.
He started the swim long and controlled, trying to build heat.
One lap to the Coney Island pier and back.
Then something unexpected happened once Arda started to really feel the cold.
His back went into spasm.
But what he didn't realize is that...
He accidentally exposed why most adult swimmers’ cores miss this single ingredient in their training.
The technique holding his stroke together wasn’t built for speed under pressure, especially the core.
Arda wasn’t a beginner, he had the volume, the discipline.
He was doing everything swimmers are told to do.
And still running into the same wall you might recognize:
He looked great early.
Clean body line, controlled breathing, connected catch.
Then when fatigue hit, his hips dropped, rotation lost timing.
The water exposed it immediately.
When I asked what he had tried, the answers were predictable:
“More volume.”
“More core.”
Planks. Sit-ups. Circuits.
So he did more of all of it.
And like most swimmers, he got good at suffering through core work.
Until...
we changed one specific thing that made all the difference
Focusing on specific drills that trained what I call the "Swimming Core"
Because most core exercises might make you stronger…
But they don’t build the kind of strength you actually use in the water.
So Arda followed a specific sequence of drills designed specifically for training his core for swimming movements...
To build control, stability, and strength that actually transfers to his stroke.
Even though the workouts looked simple on paper, they were brutally effective in practice:
The same sets that used to tear Arda’s stroke apart started to feel… organized.
At just 16, in cold, moving water, for hours, holding form long after most swimmers’ bodies would have folded…
That did not happen because we found a magic drill.
It did not happen because he simply “got fitter.”
It happened because his core was finally trained for what swimming actually demands.
The traditional solutions everyone pushes on swimmers
(more meters, more random “core,” more suffering)
Had taken him as far as they could.
The real problem was never a lack of willpower, talent, or toughness.
It was a very specific control problem in his core that standard land training almost never touches.
The solution that clicked was to retrain his core like a swimmer, not like a sit-up machine.
Now, you may not be 16 or chasing a marathon swim for that matter
But The Same Core Control Arda Used To Hold His Stroke Together Over 28.5 Miles Is Exactly...
What Now Lets Any Age-Group, Masters, Or Triathlete Swimmer Keep Their Form When Swimming Gets Hard And Fatigue Hits.
That is exactly what the Core Blueprint Program is about.
The same principles I used with Arda are broken down so you can finally discover:
- How to build a high, stable body line that doesn’t collapse the moment the set bites —even when your legs are heavy and everyone else starts sinking.
- How to develop your "Swimming Core" and use it as your secret unfair advatage in the pool
- How to keep your rotation smooth and controlled instead of spinning out of rhythm as the pace rises
- How to transfer power cleanly from catch to finish—without it leaking through your midsection when you’re tired
So if you already train hard… if you’ve done the crunches, the circuits, the extra yards…
And your stroke still falls apart under fatigue…
This program shows you how to do what Arda did:
Turn your core from a liability into a driver of speed and efficiency when it matters most.
Because, let's be honest:
But The Same Core Control Arda Used To Hold His Stroke Together Over 28.5 Miles Is Exactly...
What Lets Any Age-Group, Masters, Or Triathlete Swimmer Keep Their Form When Swimming Gets Hard And Fatigue Hits.
That is exactly what I’ve built into the Core Blueprint Program.
The same principles I used with Arda are broken down so you can finally discover:
- How to build a high, stable body line that doesn’t collapse the moment the set bites —even when your legs are heavy and everyone else starts sinking.
- How to keep your rotation smooth and controlled instead of spinning out of rhythm as the pace rises
- How to transfer power cleanly from catch to finish—without it leaking through your midsection when you’re tired
So if you already train hard… if you’ve done the crunches, the circuits, the extra yards…
And your stroke still falls apart under fatigue…
This program shows you how to do what Arda did:
Turn Your Core From A Liability Into A Driver Of Speed And Efficiency When It Matters Most.
Because, let's be honest:
Swimming already asks a lot of you.
You get up early, you hit your workouts, you do the extra “core” everyone says you should do.
The problem is not effort.
It’s direction.
On your own, it’s very easy to:
Double down on more sit-ups and crunches because they feel familiar.
Copy a strength routine built for aesthetics and hope it helps your 200 free.
Sprinkle in random “core days,” then wonder why your stroke still unravels when the pace climbs.
You end up tired, but not more stable.
You get stronger on paper, but your hips still sink when your legs get heavy.
That’s not failure on your part.
It’s just the natural result of using land‑based rules for a water problem.
That’s why, after decades of experience, and proving this system works on real swimmers...
I finally put together The Core Blueprint Workout Program
The Core Blueprint shows you how to build a core that doesn’t give out,
So your dryland finally carries over into every stroke
But here's the most exiting part:
I’ve Made The Core Blueprint Program As Simple To Use As Stealing A Candy From A Baby
You don’t need another complicated routine.
The Core Blueprint will fit into your current routine.
Inside the TrainHeroic app, you get:
- Short, targeted sessions you can plug around 2–4 swims per week.
- Clear progression, so you know exactly what to do today, not a giant list of “maybe” exercises.
- Video demos and coaching cues, so every rep you do actually matches what your stroke needs in the water.
- A structure that teaches your core to stabilize, rotate, and transfer power under fatigue, without adding a pile of extra yardage.
If you’ve already done the sit-ups, the circuits, the extra yards and your form still falls apart under pressure
The Core Blueprint is your step‑by‑step way to turn that midsection from a weak link into a genuine engine of speed and efficiency.
But Wait There's Even More...
Once you join the Core Blueprint Program, you will have a chance to:
Unlock my vault of 35 years of real Secret swimming experience
That's right...
You’ll get direct access to me and my coaching team so you can ask specific questions, get technique fixes, and remove guesswork from every lap you swim.
This alone holds the whole value of the program, and will make your core feel like a fully-fueled engine of a red sports car
Here's what other swimmers have to say about their transformation
This is how most dryland-based core work teaches you to lock up and hold still
While swimming demands rotation, timing, and power transfer,especially when you’re tired.
You’ve seen how grinding your abs to failure on deck just trains them to shut down right when your stroke needs the most control.
So when I built The Core Blueprint...
I designed it as the world’s only system that turns your core into a driver of speed and technique under fatigue, not just a collection of tired muscles.
That kind of specificity usually comes with a big number attached.
A single private session with a good swim coach often runs more than this entire program.
A race entry, another pair of brand-new goggles or a “performance” gadget can cost you many times more, without changing how you swim.
But I don’t want this to become yet another thing only a few people can afford.
Because, frankly...
I’ve watched too many adult swimmers, and triathletes train hard, hit their sets, lift in the gym…
Then watch their form crumble at the exact moment they’re trying to close a race.
So instead of pricing The Core Blueprint like a high-ticket course, I decided to keep it simple:
- You get the complete digital training system, delivered through the TrainHeroic app.
- You get every session laid out for you, built specifically to help you maintain body position, feel stable and connected, and carry power into each stroke.
- PLUS the priceless 35 years of swimming experience “packaged” in coaching support from me and and my team
All of that for a one-time payment of just $97.
But since you've taken the time out of your day to read this far, and I know that you're a serious swimmer that actually wants to swim faster...
I decided to price this amazing core program at the ridiculous price of just $47, one-time payment.
That's it.
For less than the cost of a single lesson, you get an entire swim-specific core system you can use for weeks, revisit whenever you want, and plug straight into your current training.
The choice is yours.
- The Core Blueprint ($97 Value)
- Direct Access to Expert Coaches ($97 Value)
- Delivered through TrainHeroic ($47 Value)
- BONUS: Video Coaching from me and my team (Priceless)
Total Value: $300+
Get Your Blueprint Today For
Only $49
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Items
Summary
"16-Year-Old Arda Agir Completes Manhattan 20 Bridges Swim, 28.5 mile.
One of the most demanding marathon swims in the world. Arda Agir, a 16-year-old Turkish swimmer and one of my clients, completed the 20 Bridges Swim around Manhattan in a time of 8 hours and 20 minutes.
He is now the youngest Turkish swimmer to complete the Manhattan Ultra Marathon Swim. "
The Core Blueprint Program Guarantee
If you follow the program exactly as written for 7 days, completing the prescribed sessions, watching the demos, and checking in with our coaching team, and you don’t feel smoother, more connected, and more efficient in the water, we will continue coaching you at no additional cost until you do.
This guarantee exists to protect swimmers who actually commit to the process, not those who half-try, skip sessions, or freestyle their own version of the plan.
If you show up, we don’t quit on you.
The Core Blueprint Program Guarantee
If you follow the program exactly as written for 7 days, completing the prescribed sessions, watching the demos, and checking in with our coaching team, and you don’t feel smoother, more connected, and more efficient in the water, we will continue coaching you at no additional cost until you do.
This guarantee exists to protect swimmers who actually commit to the process, not those who half-try, skip sessions, or freestyle their own version of the plan.
If you show up, we don’t quit on you.
FREQUENT QUESTIONS, ANSWERED.
I'm already training in the pool—won’t this make me too tired?
Not at all. This dryland work is made to complement your swim training, not crush you. In fact, most swimmers find their pool sessions feel smoother and faster because of this program.
Where's the catch?
There is no catch. You get full access for just $49. Think of this program as way to finally have a core that supports your speed and doesn't give up easily.
How am I going to access the expert coaches?
You’ll connect with your coaches directly inside the TrainHeroic app. Every week, you’ll get workouts, coaching feedback, and real-time chat support, so you're never left guessing or going it alone.
What makes this different from YouTube or PDFs?
You get personalized coaching, video feedback, direct access to experts, and real accountability, all inside the TrainHeroic app. It’s a proven system, not just random tips online.
I’m not a pro… is this for me?
If you swim and want to get better, this is for you. Doesn’t matter if you're just learning, coming back from a break, or already chasing PRs, this program meets you where you are and builds you up.
Will this actually make me faster?
Yes, if you show up and follow the plan. This system has already helped swimmers drop seconds off their time in just weeks. You’ll feel it in your stroke. You’ll see it in your results.