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7 Week Speed Refinement Program – Week 2, Workout 3 & 4

Workout #3

Warm up: start into 200 choice swim @ 70%

8 x 50 descend by 2  :10 – :15 rest  choice swim

50 easy

Set #1 QUALITY   :20 rest

8 x 50 odds 25 tarzan / 25 3 up tarzan sprint 2 down easy evens swim 10 fast strokes / 10 slow strokes repeat

50 easy

Set #2 paddle free swim set – monitor heart rate for speed

check heart rate twice within the first two parts of the set

keeping heart rate between +/- 24 – 26 for :10 seconds

The pace should be strong aerobically elevating the heart rate while maintain the pace.

:10 rest for set except when checking heart rate then :10 rest

2 x 175 (check heart rate once)4 x 75 (check heart rate once)2 x 1252 x 100

100 easy

Set #3 OVERSPEED

3 x 25 pull for speed only continuous for each swimmer200 easy

Total yardage = 2,350

Workout #4

Warm up: Start into 800 swim alternate choice / IM by 200 @ 70% :15 rest

2 x 300 swim #1 choice, #2 IM, VS by 50 70% – 75% inc stk cnt

2 x 200 swim #1 choice, #2 IM, VS by 25 75% – 80% inc stk cnt

4 x 50 swim one each stroke IM order 5 fast strokes / 5 slow strokes

50 easy

Set #1 top stroke kick :20 rest

5 x 100 #1-2 VS by 50 70% – 100%

#3 sprint

#4-5 VS by 50 100% – 70%100 easy

second stroke kick :20 rest

10 x 50 odds VS by 25 70% – 100%

evens 10 fast kicks / 10 slow kicks

100 easy

3,250 yards

SEE ALSO  7 Week Speed Refinement Program - Week 1, Workout 1 & 2
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