Your Fastest 1000 Program - Week 8

Increasing Intensity

Week 8: Increasing Intensity

Have a great week of swimming!

This is the final week of this microcycle. After completing this week, you should be ready to approach the new 4-week cycle: Building Endurance.

Keep going!

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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 8 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, 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:

• 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