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Our goal is to provide every
subscriber with a positive, encouraging experience despite differences
in age, levels of accomplishments or geography.
Example Workout
Day 3; Week 4
Three fly kick minimum off
each wall
No breath off walls
No breath last 5 yards of finish
Warm-up:
One start into
3 x 400 #1 mix, 2-3 IM kick :10rest
4 x 150 fly no one arm – extra kicks allowed :10rest
#1 125 kick / 25 swim
#2 100 kick / 50 swim
#3 75 kick / 75 swim
#4 50 kick / 100 swim
1:00 rest start lanes together
3 x 100 fly on one arm –
extra kicks allowed on 2:30
25 swim / 25 kick descend total
times 1 – 3
25 easy
Set #1
IM and back / breast transition set – incremental stroke count
by 25
1 x 400 IM swim variable speed
by 25 75% - 85% effort :15rest
replace fly with Tarzan
2 x 300 IM swim 50 Tarzan / 100 back / 100 breast / 50 Tarzan
variable speed by 25 75% - 85% effort
1:00 rest
repeat rest of set below twice :15rest PADDLE SWIM
2 x 150 swim #1 100 back / 50 breast #2 50 back / 100 breast
100 free swim sub 1:00 – 1:10 based on ability
50 easy
2 x 200 swim #1 125 back / 75 breast #2 75 back / 125 breast
200 free swim sub 2:00 – 2:20 based on ability
50 easy
4 x 25 swim 100 race pace freestyle on :35
50 easy
Spend 10 minutes on relay starts
Set #2
OVERSPEED BACK OR BREAST
2 – 3 x 25’s (don’t
drag just pull – speed only)
100 easy after each
Total yardage = 5,925
Have questions about the FasterSwimming
Train Smarter Weekly Workouts? Send us an email and we'll be glad
to help. Our contact
information can be found here.
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