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7 Week Speed Refinement Program – Week 7, Workout 13 & 14

Workout #13

Warm up:

start into 2 x 300 :15 rest70% 50 kick / 50 swim

2 x 100 choice swim VS by 50 100% – 75% :15 rest

4 x 50 choice swim VS 5 fast strokes / 6 slow strokes50 easy

 

Set #1

4 x 125 on 2:15

1-2 50 kick @ 75% / 50 5 up tarzan 2 down easy / 25 tarzan sprint

3-4 50 kick @ 75% / 50 tarzan with inc stk cnt / 25 3 up tarzan 2 down easy

 

4 x 75 choice kick 50 @ 75% / 25 @ 100% :15 rest

4 x 50 on 1:15 sprint kick top or 2nd stroke

100 easy

 

Set #2 complete this set twice

6 x 25 partner race free kick on :50

50 easy kick into next time thru

100 easy

 

Set #3 OVERSPEED

3 x 50 drag and pull take rest as needed

4 x 100 recovery swim on 1:35

Total yardage = 3,200

 

Workout #14

Warm up:

start into 300 choice swim @ 70%

6 x 50 choice kick @ 75% :10 rest

Set #1 freestyle paddle swim

4 x 125 on 1:55 VS by 25 100% – 75% (1-2 strokes higher on faster 25)

start each 125 with 25 @ 100%

2 x 125 on 1:40 open turn to get time @ 25

1st 25 @ 75% focus on longer stroke and breathing /100 @ 90%-95%

50 easy

4 x 75 recovery with Tarzan on 1:15

25 6 stroke tarzan sprint break out then easy to wall

25 5 fast strokes / 4 slow strokes

25 easy

 

Set #2 top or 2nd stroke kick  :20 rest

2 x 200 #1 VS by 50 75% – 100%, #2 VS by 25 75% – 100%

150 75 5 fast kicks / 5 slow kicks

 

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Set #3 top or choice swim set – add additional rest if needed or warm down

6 x 100 on 3:00 1-3 top stroke, 4-6 2nd stroke

#1, #4 broken @ 50 for :10 – :20 as needed @ 200 RP

#2, #5 broken @ 25’s for :05 – :15 as needed @ 100 RP

#3, #6 straight goal with +/- :05 from best time from block  same strokes as above

100 easy

 

Total yardage = 2,950

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