SST Level Up L3: Development Strength Programme for Swimmers Level 3 marks the transition from foundational loading to structured strength development. This 4-week programme introduces barbell lifts and percentage-based progression using calculated e1RM data. Designed for swimmers who have completed Levels 1 and 2, L3 builds measurable strength, improves force production, and increases tolerance to higher training intensities - while remaining aligned to the SST Simple 6 swim mechanics framework.