ENGINE is one of the world’s leading swimwear brands, servicing the Swimming, Surf Life Saving and triathlon communities throughout Australasia.


Download The 10 Week Program HERE


30 swimming training sessions programmed by Olympians Andrew Lauterstein (@alauterstein) and Kenrick Monk (@kenrickmonk)

The 10 week training cycle has 3 Sessions per week specifically designed to prepare Intermediate to Advanced swimmers for their next event. The program focus’ on:

  • Increasing aerobic fitness
  • Improving your lactate threshold
  • Increasing speed
  • Progressive overload






  • Ideally the three session are completed within the week and a Open Water Swim on the weekend
  • If unable to complete all 3 in a week – you can pick your preference of main sets to complete.


  • Do the best you can
  • Aim for improvement from week to week
  • Push yourself at your own pace
  • Progression is the key
  • Love improving - even if it hurts a little


Keeping Track:

  • What get measured gets done! We suggest printing off all 10 weeks of the training program in which you can record your time cycles etc.
  • Keeping track of progress will ensure improvement and provide the inspiration and enjoyment you need.
  • Printing out the sessions allows you to prepare mentally and physically


Download The 10 Week Program HERE