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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
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