Your Fastest 1000 Program - Week 15

Peak Endurance. Weeks 13-15

This is week 15 of the program.

Can you believe it? I hope and trust you made it to this week following the plan as shared.

Next week is SHOW TIME! but for now, let’s stay focused!

Here are your Week 15 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!

• 400 FR PULL with hand paddles - Rest 30sec

• 50 FR Fast - Rest 30sec

• 200 Recovery easy choice swim - Rest 30sec

• 100 FR Fast - Rest 1min

• 200 Recovery easy choice swim - Rest 30sec

• Paddles off (notice this week you are removing the paddles in here)

• 200 FR Fast - Rest 1min

• 200 Recovery easy choice swim - Rest 30sec

• 100 FR Fast - Rest 1min

• 200 Recovery easy choice swim - Rest 30sec

• 50 FR Fast - Rest 30sec

• 400 FR PULL

Tuesday (Specificity Work):

Alright guys, time to go for it. Consider this week as a rehearsal for your big graduation day.

• 1000 FR as follows:

  • The LAST 50 of each 100 FAST! Cruise the rest.

• Rest 1min

• 1000 FR as follows:

  • 200 Fast

  • 100 Cruise

  • 300 Fast

  • 200 Cruise

  • 200 Fast

• Rest 1 min

• 1000 FR Threshold

  • Explanation: In swimming, the term "threshold" typically refers to the anaerobic threshold (also known as lactate threshold or aerobic threshold). This is the exercise intensity at which lactic acid starts to accumulate in the bloodstream faster than it can be cleared away. It marks the point where the body transitions from predominantly aerobic energy production to a combination of aerobic and anaerobic energy production. Training at or near this threshold helps improve endurance and performance by increasing the body's ability to clear lactate and sustain higher intensities for longer periods.

    To perform a 1000-yard threshold swim, you'll want to swim at a pace that is slightly below your anaerobic threshold, where you start to feel a buildup of lactic acid in your muscles. This pace should feel challenging but sustainable for the duration of the swim.