WEEK 8: SPEED AND POWER FOCUS
Day 1 & Day 4 - Speed Endurance:
Warm-up: 6 x 100m 100 freestyle/100 kick on 30 rest easy
Drill set: 8 x 50m stroke drills (2x each stroke), 30s rest between each 50m
Main set: 2 x (4 x 200m) freestyle at 80-90% MHR (Zone 3-4), focusing on maintaining speed for longer intervals, 30 seconds rest between each 200m. 1st round of 4 Pull. 2nd round of 4 fins and paddles. Extra 2 min rest between rounds.
Cool-down: 200m easy swim
Total: 3000m
Equipment: Bouy, snorkel, paddles, fins
Day 2 & Day 5 - Power and Speed:
Warm-up: 6 x 100m 100 freestyle/100 kick on 30 rest easy
Drill set: 8 x 50m stroke drills (2x each stroke), 30s rest between each 50m
Main set: 8 x 125m freestyle odds: easy technique. Evens: sprint at maximum effort. (100% MHR) (Zone 5), focusing on powerful kick and quick turns, 1 min rest between each 125m
Strength set: 4 x 125m pulling with paddles and buoy at 70-80% MHR (Zone 3), focusing on upper body strength and maintaining form under resistance, 30s rest between each 125m
Cool-down: 200m easy swim
Total: 2400m
Equipment: Paddles, pull buoy
Day 3 & Day 6 - Active Recovery:
Warm-up: 300m mixed stroke easy swim
Main set: 3 x 300m freestyle at a steady pace (60-70% MHR) (Zone 1-2), focusing on maintaining efficient stroke and rhythmic breathing
Cool-down: 200m easy swim
Total: 1400m
Equipment: None
Day 7 - Rest
Please note that these are just suggestions and you should adjust them according to your fitness level and goals. Always remember to listen to your body and rest if needed.