Week 4

Written By Brett Hawke

Day 1 & Day 4 - Aerobic Swim with Endurance:

Equipment: Choice

  • Warm-up: 400m - (200 free/200 kick) easy

  • Main set: 3 x (6 x 100m) freestyle at a steady pace (60-70% MHR) (Zone 1-2), on 20 seconds rest - Extra 1 min rest between each round. Equipment choice (pull or fins and paddles)

  • Cool-down: 200m easy Backstroke swim

  • Total: 2200m

Day 2 & Day 5 - Stroke Technique Focus:

Equipment: Kickboard, fins

  • Warm-up: 400m - (200 free/200 kick) easy

  • Drill set: 8 x 50m stroke drills (2 x each stroke), 30s rest between each 50m

  • Main set: 5 x 200m IM with fins (40m each of butterfly, backstroke, breaststroke with dolphin kick, freestyle, 40m kick) at a moderate pace (70-80% MHR) (Zone 2-3), focusing on stroke technique, 1 min rest between each 200m

  • Cool-down: 200m easy swim

  • Total: 2200m

Day 3 & Day 6 - Active Recovery:

Equipment: None

  • Warm-up: 400m - (200 free/200 kick) easy

  • Main set: 4 x 200m freestyle at a steady pace (60-70% MHR) (Zone 1-2), focusing on maintaining efficient stroke and rhythmic breathing. on 30 seconds rest between each.

  • Cool-down: 200m easy swim

  • Total: 1200m

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..

Brett Hawke

Brett Hawke is an accomplished swim coach and former professional swimmer, renowned for his expertise in aquatic sports and his ability to nurture and develop world-class athletes. Born on June 2, 1975, in Sydney, Australia, Hawke began his swimming journey at a young age, developing a deep passion for the sport and honing his skills with persistence and dedication.

As a professional swimmer, Hawke was a force to be reckoned with in the pool. Specializing in sprint freestyle and representing Australia, he made a name for himself in international competitions including the Olympics, World Championships, and the Commonwealth Games. Hawke's competitive swimming career was marked by tenacious performances and stellar achievements, demonstrating his commitment to excellence.

Transitioning from an athlete to a coach, Brett Hawke utilized his knowledge and experience to embark on a successful career in coaching. He has held various positions, including Head Coach at Auburn University's swimming program and guest coach for international teams. Under his leadership, Hawke's athletes have achieved remarkable results on national and global stages, solidifying his reputation as one of the top swimming coaches in the world.

Hawke's extensive background and expertise have earned him opportunities to work with elite swimmers and countless aspiring athletes. Known for his meticulous attention to detail, focus on technique, and emphasis on a strong work ethic, he has truly had a lasting impact on the swimming world.

Outside of coaching, Brett Hawke is actively engaged in promoting the sport by sharing his insights and experiences through seminars and workshops. He is dedicated to giving back to the swimming community, helping young athletes reach their full potential, and sharing the joy and thrill of the sport. With a lifetime of achievements and a desire to inspire others, Brett Hawke's enduring legacy continues to grow within the world of aquatic sports.

https://BrettHawke.com
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