Week 7: 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 (6 x 150m) freestyle at 80-90% MHR (Zone 3-4), focusing on maintaining speed for longer intervals, 30 seconds rest between each 150m. 1st round of 6 Pull. 2nd round of 6 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: 12 x 100m 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 100m

• Strength set: 6 x 100m pullingwith paddles and buoy at 70-80% MHR (Zone 3), focusing on upper body strength and maintaining form under resistance, 30s rest between each 100m

• 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: 4 x 250m 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