Hybrid (Swim + Strength)
Built Different.
You’ll never train alone — HYBRID is your all-in-one virtual swim club, built for year-round development. With 3 swim workouts and 3 strength sessions each week, Hybrid combines progressive swim training, structured lifting, and proven periodization to help you build power, speed, and endurance that translate directly to the water.
Developed from the same training principles I used during my competitive career, this program is designed for Masters swimmers and triathletes who want to become stronger, faster, and more resilient. You’ll train alongside a community of athletes following the same plan each week, keeping you consistent, accountable, and motivated.
If you’re ready to balance the pool and the gym, push new limits, and train with purpose, Hybrid gives you the structure, coaching, and progression to make it happen.
$
79
/month
/one-time
- Train with a Community of Swimmers on the Same Day
- 3x Interval & Distance Variants
- Every Workout ~1 Hour
- Lifts based on percentages, scaling, and modifying
- 3x Swim, 3x Lift Workouts Every Week
- Progress Speed & Endurance to Smash your PRs
Program Highlights
- Direct Access to Coach Ziggy for support, tips, and feedback
- Three Ability Tracks to match your level: Beginner, Intermediate, Advanced
- Connect with others and stay motivated through the In-App Community Chat
- Log workouts, track progress, and compete with others on Live Leaderboards
- Video Tutorials for every drill embedded in your workout to master key skills and improve technique
Program information
HYBRID brings structure and purpose to every week of training — built for Masters swimmers and triathletes who want to level up in both the pool and the gym. You’ll follow a coordinated plan of 3 swim workouts and 3 strength sessions per week, each about 60 minutes, designed to complement each other through smart periodization and progressive overload.
Swim workouts are offered with three ability tracks (Beginner, Intermediate, Advanced), so you’re always training at the right level. Strength work uses percentages, scaling, and modifications so both beginners and advanced athletes can train side-by-side and still progress. Each week builds toward stronger lifts, faster splits, and lasting durability.
Expect:
- Strategic variation to target different energy systems and movements
- Built-in recovery to stay consistent and prevent injury
- Progressive overload and periodized cycles for long-term gains
- Practical application for performance both in the pool and weight room
- Structured training blocks that guide your development and provide measurable progress
You’ll train with a community pushing through the same program — staying consistent, accountable, and driven. Hybrid isn’t random training. It’s a system to help you build strength, hold speed, and perform under fatigue — in the gym, in the pool, and in competition.
The HYBRID Program is for Masters swimmers and triathletes who want more than just a swim plan.
It’s for athletes who:
- Want to get faster in the water and stronger on land
- Value progression, structure, and real results
- Want to lift in a way that enhances performance in the pool
- Care about long-term performance, not quick fixes
If you want to swim faster, get stronger, and train like a complete athlete, this is your program.
The HYBRID Program includes three ability-based tracks to match your speed and skill level:
- Beginner – Intervals set at 3:00 per 100 yards; average workout: 1,400 yards
- Intermediate – Intervals set at 2:00 per 100 yards; average workout: 2,100 yards
- Advanced – Intervals set at 1:30 per 100 yards; average workout: 2,800 yards
All swim workouts are interval-based and easily convertible to meters—just add :05 per 50 yards.
Strength sessions are structured with an intentional warm up, targeted strength progressions and accessory work. Each session runs about 60 minutes and is based on percentages, scaling, and modifying to allow both beginner and advanced athletes to progress.
All swim workouts can be completed without equipment; however, for best results you should have:
- Fins
- Paddles
- Pull Buoy
- Snorkel
- Kick Board
Strength sessions will use the following; however, I have substitutions for anything you do not have.
- Barbell
- Plates
- Dumbbells
- Kettlebells
- Bench
- Squat rack
- Pull up bar
- Dip system
Sample training
Beginner
Intermediate
Advanced
Strength
FAQ
You can message me directly through the Coach Chat feature in the FITR App. You can also use the Community section to connect with other members, or reach out through my Contact page.
Absolutely. Every cycle and session is built with purpose—whether it's pacing, heart rate targets, or recovery. You'll also find embedded demo videos and written notes specifying effort levels and the goals of the day.
Yes—for Competition Programs only. You’ll find the downloadable PDF in the Resources tab of the FITR App. Monthly Programs are only available inside the App and update weekly.
Competition Programs are designed for athletes prepping for a race or meet. They include a taper plan, race-day tips, and extras like warm-up protocols. These are time-bound, performance-focused plans.
Monthly Programs are ideal for year-round training—even if you don’t have a race on the calendar. You’ll get structured workouts every week with technique focus, variety, and progression built in. They're perfect for staying consistent between competitions, building a strong foundation, and avoiding burnout.
Whether you're racing or not, Monthly Programs help you train with intent—and be ready when the next opportunity comes.
Train to your strengths. If you’re a speed-driven athlete, go with the shorter program. If you finish strong and thrive off endurance, choose the longer one. Still not sure? Reach out through the Contact page and I’ll guide you.
Yes. The Hybrid Program was created with athlete development in mind. The program meets you where you’re at using percentages, scaling and modifying to make workouts flexible while setting you up for success. All strength training is based on percentages of your 1 rep max. Percentages are calculated automatically in the FITR App.
All programs come with three ability tracks—Beginner, Intermediate, and Advanced— so you can train at your level each day. It’s like a custom program without the custom price tag.
All programs give you access to all three tracks. When choosing your track for the day, don’t choose the track you can just “survive”—choose the one that lets you thrive. Here’s a guide:
Advanced: Main sets follow a 1:30 per 100-yard interval. Athletes should be able to complete 10×100s on a 1:30 interval and hold under 1:20 per 100. This group typically includes former collegiate swimmers.
Intermediate: Main sets follow a 2:00 per 100-yard interval. Athletes should be able to complete 7×100s on a 2:00 interval and hold under 1:50 per 100. This group typically includes former high school swimmers and experienced Masters swimmers or triathletes.
Beginner: Main sets follow a 3:00 per 100-yard interval. Athletes should be able to complete 5×100s on a 3:00 interval and hold under 2:50 per 100. This group is ideal for athletes who began swimming as adults.
Absolutely. Every program includes three ability tracks, so you can start where you are and progress at your own pace—no need to buy a new plan as you improve. Whether you're a beginner or just getting back in the pool, the structure is built to meet you where you’re at and grow with you.
No Risk. Just Results.
Not faster in 30 days? Get a full refund. Simple as that.
Are you committed?
Testimonials
Heading into the 2024 season, my times had stalled, and I was running out of time to make Team USA for Paris. I knew I needed a change and a coach that could get real results, fast. That coach was Zach. Zach’s Sprint program didn’t just improve my swimming, it completely changed it. He helped me fix the details, build power, and most importantly, believe in myself again. Six months later, I achieved my lifelong dream and stood on the Paralympic podium, not once, but twice. If you’re serious about chasing your potential, train with Zach. I’m deeply grateful for his belief in me, and for the journey we shared.
Abbas Karimi
2x Paralympic Silver Medalist. World Champion. American Record Holder.
"Honored to be able to share the deck with Coach Zach McGinnis for 6 months prior to Paris 2024 during a “Sprint Focused” training program he had written and customized for Paralympian Abbas Karimi. Results of this training surpassed expectations with Karimi being selected to compete in the 2024 Paris Paralympics as a member of Team USA, but also Karimi coming home with his first two Silver Paralympic Medals. His knowledge of “Sprinting” coupled with his willingness to adapt to the individual athlete were impressive. There was never a doubt that this whole process was done with passion for the sport, the markings of a fantastic coach."
Marty Hendrick
Head Coach Swim Fort Lauderdale. Assistant Coach Paris 2024 Team USA Paralympic Team. 7X US Master’s Swimming National Champion Coach.
Working with Ziggy was one of the most transformative experiences of my career. His intensity, attention to detail, and relentless work ethic elevated everyone around him. Now, those same principles form the foundation of the program he's built, and I can say with full confidence: it works. Ziggy doesn’t just coach; he cultivates champions. If you're looking to take your performance to the next level, I highly recommend his programs.
Elvis Burrows
Olympian, NCAA All-American & Professional Swimmer
"Coach Zach has been an excellent resource for me and my staff here at St. Bonaventure, as well as my entire coaching career. I have been fortunate to be able to call him a friend as well as a colleague throughout the years and he has consulted with every one of my teams. He is a great resource when I need an extra look at taper plans, or training cycles and new strategies to implement during each workout to keep things fresh and interesting."
Michael Smiechowski
Head Coach - St. Bonaventure University
“I've had the privilege of working and seeing firsthand how Zach designs training programs that truly make a difference for swimmers. His deep understanding of technique, skills, and race preparation as an elite athlete himself translates into structured, effective workouts that help swimmers of all levels improve. Whether you're refining your stroke, building endurance, or preparing for competition, his coaching style is clear, supportive, and results-driven. If you're looking for expert guidance tailored to your goals, Zach is the coach you need!”
Ignacio Gayo
Associate Head Coach - The Ohio State University
“I worked with Zach when he was at the top of college swimming and learned so much from him. He always had an outside the box approach to swimming fast, but grounded in hard work and trust with those around him. He is fun to be around and is a real student of the sport. Zach knows how to get people to swim fast and enjoy themselves doing it! Ultimately, Coach McGinnis is a true competitor and knows how to bring out greatness in others.”
Ned Skinner
Head Coach - Virginia Tech University (1998-2018). United States Swimming National Team Coach (2016-17). 2012 and 2014 ACC Coach of the Year.
Why train with Ziggy?
Elite Athlete
Proven Results
Experience
Science-Driven
