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

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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 @ […]

7 Week Speed Refinement Program – Week 6, Workout 11 & 12

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Workout #11 Warm up: start into 600 choice swim @ 70% 4 x 125 choice stroke :15 rest 75 kick 10 fast kicks / 10 slow kicks 50 swim 10 fast strokes / 10 slow strokes 4 x 100 swim VS by 50 75% – 100% :15 rest check heart rate twice and keep between […]

7 Week Speed Refinement Program – Week 5, Workout 9 & 10

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Workout #9 Warm up: start into 400 choice swim @ 70% start into each 8 x 50 kick on side fly or free/ work fly kick off each wall 1-4 no grab start, 5-8 quick start 50 easy Set #1 complete this top stroke swim set twice 6 x 75 on 1:10 build to sprint […]

7 Week Speed Refinement Program – Week 4, Workout 7 & 8

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Workout #7 Warm up: start into 300 choice swim @ 70% Set #1 12 x 75 two strokes by 3 x 75 inc stroke count each 25 :10 rest check heart rate once each stroke to determine speedkeep heart rate +/- 24 – 26 50 easy Set #2 8 x 125 1-4 swim with paddles, […]

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 […]