Part I: Taking the Plunge
Chapter 1. Start With a Vision, Train With a Plan
Chapter 2. Set the Stage for Success
Chapter 3. Develop Your Water Sense
Part II: Fine Tuning Your Strokes
Chapter 4. Freestyle
Chapter 5. Backstroke
Chapter 6. Butterfly
Chapter 7. Breaststroke
Chapter 8. Starts, Turns, and Finishes
Part III: Conditioning for Success
Chapter 9. Workout Essentials
Chapter 10. Pool Workouts
Chapter 11. Dryland Training
Chapter 12. Open-Water Training
Chapter 13. Make Your Plan for Success
Part IV: Competition
Chapter 14. Competing in Pool Events
Chapter 15. Competing in Open Water
Appendix A: Resources for Selecting a Coach or Training Program
Appendix B: Sample Pool Workouts