Week 6: Speed and Power Focus
Day 1 & Day 4 - Speed Endurance:
Equipment: Bouy, snorkel, paddles, fins
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 (8 x 125m) freestyle at 80-90% MHR (Zone 3-4), focusing on maintaining speed for longer intervals, 30 seconds rest between each 125m. 1st round of 8 Pull. 2nd round of 8 fins and paddles. Extra 2 min rest between rounds.
Cool-down: 200m easy swim
Total: 3000m
Day 2 & Day 5 - Power and Speed:
Equipment: Paddles, pull buoy
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: 16 x 75m 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 75m
Strength set: 8 x 75m 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 75m
Cool-down: 200m easy swim
Total: 2400m
Day 3 & Day 6 - Active Recovery:
Equipment: None
Warm-up: 300m mixed stroke easy swim
Main set: 5 x 200m 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
Day 7 - Rest