Fast Water: 8 weeks to peak performance Paperback – March 10, 2026

What if everything you thought about swim training was wrong?Most swimmers train backwards. They grind thousands of yards of slow swimming, hoping it will somehow make them fast. It doesn't.The question that changed everything: "How does swimming slow for thousands of yards make you fast for a couple hundred?"The answer? It doesn't.FAST WATER is the 8-week training program that flips the script. No junk yardage. No wasted laps. Just pure, focused intensity designed to make you faster than you've ever been.Dr. David Salo's revolutionary approach challenges the traditional swimming dogma of high-yardage training. His central question remains provocative: "How does swimming slow for thousands and thousands of yards make you fast for a couple hundred?"This program embraces Salo's core belief that Intensity, not volume, drives performance improvement. The typical swimmer trains 10,000-15,000 yards daily for events less than 1/100th of that distance. By contrast, this 8-week plan never exceeds 3,500 yards per session, yet demands maximum effort throughout.Inside This Book:48 Fully Scripted WorkoutsSix sessions per week for eight weeks. Every set explained. Every interval defined. Show up, read the set, swim fast.H.R. 23 Recovery ProtocolRest until your heart rate drops to 23 beats in ten seconds. Individualized recovery that ensures every repeat is maximum effort.Pulse Plot TestingTrack your fitness curve without expensive lactate analysers. Just a pace clock, heart rate counts, and proven methodology.The Science of SpeedClear explanations of muscle fibre types, energy systems, and why high-intensity training works. No jargon. No confusion.Resistance TrainingBucket work, drag suits, and power development tools that build strength in the water where it matters most.Race Rehearsal SwimsPractice like you race. Simulation sets that build confidence and teach your body what goal pace actually feels like.Progressive StructureWeeks build upon weeks. Foundation to peak intensity to fine-tuning. Arrive at your championship meet ready to explode.Perfect For:Masters Swimmers chasing personal bests and new goalsTriathletes tired of endless aerobic slogsCoaches who know there's a better wayAge Groupers ready to train smart, not just train longAnyone who suspects mileage isn't the answerWhat Readers Are Saying:"I dropped four seconds in my 100 free at 42 years old. I haven't touched times like this since college." — Masters Swimmer*"My girls attacked every workout and learned to race! Our record went from 1-9 to 8-3."* — College Coach"Finally—someone putting science and common sense into swimming." — Ph.D. and swimming parent"I cut yardage by half and dropped more time than I had in five years." — Age Group CoachThe Old Way: How much can you swim?The FAST WATER Way: How fast can you go?Eight weeks to find out.About the AuthorPeter Hill has spent decades coaching swimmers at every level—from age groupers learning their first flip turns to Masters swimmers chasing national rankings and national qualifiers aiming for championship podiums. His coaching philosophy combines rigorous exercise physiology with practical, pool-deck experience. FAST WATER is the program he wishes existed when he started coaching. Read more