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7 Week Speed Refinement Program – Week 3, Workout 5 & 6

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Workout #5 Warm up:  300 mix @ 70% 6 x 25 each build to 80%  :10 rest Set #1 tarzan set with recovery complete the part twice 5 x 25 on :45 tarzan focus on increasing arm speed thru-out each 25 25 easy on 1:00 into 2nd time thru complete this part twice 3 x […]

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

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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 […]

7 Week Speed Refinement Program – Week 1, Workout 1 & 2

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Workout #1 Warm up: start into 300 reverse IM 25 kick / 25 swim @ 70% Set #1    :20 rest 2 x 100 IM #1 kick, #2 swim @ 75% 200 IM 25 kick / 25 swim @ 75% 4 x 75 @ 80%, IM no fly, odds kick evens swim 4 x 25 […]

Deck-Based Dryland and General Physical Preparedness

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The main goal of deck-based dryland (or simply “dryland”) within this program is to increase the overall density of work performed and to increase general working capacities. Another term for this is GPP, or General Physical Preparedness. A high level of GPP will not only increase general fitness, but help facilitate recovery from swim and […]

Building your Dryland Program – Week 1 Example

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Dryland Training 1 – coinciding with Week 1 Faster Swimming Weekly Workouts Weekly points: Dryland workouts should follow swim practice or be separated by 4+ hours Separate these workouts by at least one day End all sets at indicated times – if you don’t reach a number goal don’t worry, just keep working towards these […]

Building your Dryland Program – Mid Season Example

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Weekly points: Dryland workouts should follow swim practice or be separated by 4+ hours Separate these workouts by at least one day End all sets at indicated times – if you don’t reach a number goal don’t worry, just keep working towards these goals Basic strength and energy-system work If sore from dryland, include extra […]