Your Fastest 1000 Program - Week 3

Week 3: Establishing Foundations and Adaptations

Welcome to Week 3: Establishing Foundations and Adaptations.

And you thought I would skip the Christmas Day email? For all of you who celebrate Christmas, Merry Christmas!

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If you haven’t obtained access yet to the program, click below

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Here are your Week 3 working sets. Let’s remember the critical aspects of the program:

• We are still adjusting to the 10x100s with fast and recovery portions on each 100. If this still feels hard, especially when you are approaching the 6th 100 and above, it is OK. Be patient and trust the program.

• Please commit to the FAST sets. Your brain and muscles must differentiate when you are demanding to go fast and when it is time to rest. We want to develop the capability to break through the lazy brain, the one that is telling us: “Why am I doing this? I should be home drinking coffee…”

• One of the harder parts of swimming long sets, like 1000 yards or more is your mind constantly trying to jeopardize the effort.
  
  Focus fully on your breathing or even how the water feels while swimming, and when those thoughts come to mind, just sit them in the back of your brain, yes there is a bench there, can you see it? The red bench? Do you see it now?… Great! Park the thought there and bring the focus back on the breathing or water sensation while pulling".

OK, Let’s Swim!

Warm-Up this week (valid for all swimming workout days)

• 4 x 125 as: (Rest 15 sec between)

  • 125 FR Catch-Up Eleven. (See video here)

  • 125 FR

  • 125 FR Catch-Up Eleven. (See video here)

  • 125 FR

• 1min rest

• 4 x 50 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: