Your Fastest 1000 Program - Week 10

Building Endurance cycle. Weeks 9 to 12.

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Here are your Week 10 working sets. Let’s remember the critical aspects of the program for weeks 9 to 12:

• Please commit to the FAST sets. We are dealing now with longer swims, so while swimming fast, also try to start thinking in “effort administration”. There is a reason why we have been training fast > recovery > fast > recovery swims for the last 8 weeks, so that your body and brain learn to recover while swimming, and without stopping to catch a breath. You have been doing a great job for the last 8 weeks, so trust it.

• Wednesday is not a rest day, it is Dryland Day.

• I want you to start noticing the following. As you swim longer sets faster, notice what is the major struggle:

  • You feel strong and can swim at full strength, your muscles and strength are NOT the issue, you notice that The ISSUE is that you run out of air and need to breathe.

  • You never run out of air, but you feel that your muscles get tired and you are not capable of pulling and kicking strongly after a certain amount of yards.

    Noticing what is your struggle is important to be able to adjust as needed:

  • Running out of air: Commit to the Monday and Thursday sets. Really go FAST when fast is required. We need more cardiovascular endurance.

  • Muscles giving up: Start dryland. The technique is also a way to improve, but if your muscles are giving up too soon, you will benefit from Strength Training.

OK, Let’s Swim!

Warm-Up this week (valid for all swimming workout days)

• 1 Round of the following: (Rest 15 sec between)

  • 400 FR Cruise. Add some of your favorite drills while you swim. Be creative! Have fun!

• 1min rest

• 4 x 100 FR Descending 1 to 4  - 15 sec rest between them
  (Descending: Start with a cruise speed and then add speed for every 100 that comes next. The last 100 is the fastest)

Cool Down this week (valid for all swimming workout days)

• 400 easy swimming or kicking

Specific daily swimming sets:

Monday:

• 8 x 50s, as: (Rest 15sec between 25s)

  • 25 flutter kick. No board. Arms straight up in the “eleven” position. (Remember, ankle joints relaxed and start the kick from your hips)

  • 25 FR. Basically, you keep the kicking and add the swim.

1 Round of the following. Commit to the Fast! swims! Go for it!

• 300 FR PULL with hand paddles - Rest 30sec

• Paddles off

• 50 FR Fast - Rest 30sec

• 100 Recovery easy choice swim - Rest 30sec

• 100 FR Fast - Rest 1min

• 100 Recovery easy choice swim - Rest 30sec

• 200 FR Fast - Rest 1min

• 100 Recovery easy choice swim - Rest 30sec

• 100 FR Fast - Rest 1min

• 100 Recovery easy choice swim - Rest 30sec

• 50 FR Fast - Rest 30sec

• 300 FR PULL with hand paddles

Tuesday (Specificity Work):

Complete the following set without extending the rest times. Be in the moment, and listen to your body. If you can keep going at a fast pace, trust yourself and go. If you need to catch a breath or your muscles are giving up, slow down a touch for 25 or 50 yards, until your HR is under control. Always your best technique.

3 Rounds of the following

• 400 FR Fast. Rest 1 minute

• 100 Easy swim, recovery.

• 6 x 25 FR SPRINT. Which means, as fast as you can move your arms and kicking. Rest 30 seconds

• 100 Easy Swim or kick, recovery.