Your Fastest 1000 Program Week 7

Increasing Intensity

Week 7: Increasing Intensity

Have a great week of swimming! The intensity keeps building up!

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If you haven’t obtained access yet to the full program, click below

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Here are your Week 7 working sets. Let’s remember the critical aspects of the program for weeks 5 to 8:

• Please commit to the FAST sets. This is critical. Yes, it STILL feels hard, but trust me on this one, you will start noticing how the swim gets easier and your yardage increases. At some point, you will complete your daily workout and still have time for a nice longer cool-down.

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

OK, Let’s Swim!

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

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

  • 100 FR Catch-Up Eleven. (See video here)

  • 150 FR

  • 150 FR Catch-Up Eleven with fast kick on odd laps. (See video here)

  • 200 FR

• 1min rest

• 4 x 75 FR Fast  - 15 sec rest between them

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

• 200 to 300 easy swimming or kicking

Specific daily swimming sets:

Monday:

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

  • 25 flutter kick with a kicking board FAST! (Keep your ankle joints relaxed and start the kick from the hip. We don’t put strength on the ankle joint)

  • 25 PULL no kick (Use a buoy if you have one). (For those of you who own hand paddles, use them!)

2 times the following. If you don’t want to swim any other strokes than FR, it is OK to do it with FR.

• 200 FR PULL with hand paddles - Rest 30sec

• Paddles off

• 50 Alternative Stroke Fast - Rest 30sec

• 100 FR Recovery easy - Rest 30sec

• 50 Alternative Stroke Fast - Rest 1min

• 200 FR PULL with hand paddles - Rest 30sec

• Paddles off

• 50 Alternative Stroke Fast - Rest 30sec

• 100 FR Recovery easy - Rest 30sec

• 50 Alternative Stroke Fast - Rest 1min

• 200 FR PULL with hand paddles

Tuesday (Specificity Work):

Complete the following set without extending the rest times. If you are still out of air by the time you start the next round, go for it by swimming slower in the cruising parts of the set.
Notice that all of the Fast! rounds are as fast as you can, and Easy means cruising which is always the same pace, to decrease your HR.

• 1 Round of the following FREESTYLE set:

  • 200 Fast! (Rest 10 secs)

  • 200 Easy (Rest 30secs)

  • 150 Fast! (Rest 10 secs)

  • 150 Easy (Rest 30 secs)

  • 100 Fast! (Rest 10 secs)

  • 100 Easy (Rest 30 secs)

  • 100 Fast! (Rest 10 secs)

  • 75 Easy (Rest 30 secs)

  • 100 Fast! (Rest 10 secs)

  • 50 Easy (Rest 30 secs)

  • 100 Fast! Go for it! (Rest 10 secs)

  • 25 Easy (Rest 30 secs)

  • 100 Fast! Go for it! (Rest 10 secs)

  • 200 Cruise (Rest 30secs)