Your Fastest 1000 Program - Week 13

Peak Endurance. Weeks 13-15

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This is the first week of the Peak Endurance cycle. We are closer than ever to the goal! Keep it going!

Here are your Week 13 working sets. Let’s remember the critical aspects of the program for weeks 13 to 15:

• Please commit to the FAST sets. You have been doing the work for the last 12 weeks, so trust yourself and go for it.

• Wednesday is an active recovery day if you feel tired. Otherwise, OK Dryland.

• Respect the rest times indicated, especially on Tuesdays and Fridays.

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

• 2 x 100 FR 15 sec rest between them

• 4 x 50 flutter kick on your back, FAST! 30sec rest between

• 2 x 25 FR FAST, limit the breathing to 1 to 2 breaths per 25. Rest 30sec between

• 2 x 100 FR 15 sec rest between them

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

• 400 easy swimming or kicking

Specific daily swimming sets:

Monday:

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.

• 1000 FR Cruise. Nice and long swim. Get acquainted with the distance.

• Rest 1min

• 8 x 50s, as follows: (Rest 30sec between 50s)

  • 50 FR Fast

  • 50 Choice easy

• 1000 FR as follows:

  • The last 25 of each 100, or every 4th lap, FAST! It feels like a HIIT set.

• Jump to warm down