Your Fastest 1000 Program - Week 14

Peak Endurance. Weeks 13-15

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This is week 14 of the program.

Here are your Week 14 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