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Keys to Developing Your Own 7 Week Speed Refinement Program – Intro and Practice Techniques

By Brad Burget | February 2, 2018 | 0 Comments
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Hello Coaches and Swimmers. We are going send out two excellent sprint workouts per week for 7 weeks.  They were used in a 7 week program along with Dryland/weight training and recovery swimming. For example: Monday – Dryland/Weights, Tuesday – Sprint workout #1, Wednesday – Recovery swimming, Thursday – Day Off, Friday – Dryland/Weights, Saturday […]

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

By Brad Burget | February 2, 2018 | 0 Comments
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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 @ […]

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

By Brad Burget | February 2, 2018 | 0 Comments
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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 […]

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

By Brad Burget | February 2, 2018 | 0 Comments
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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 […]

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

By Brad Burget | February 2, 2018 | 0 Comments
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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, […]

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

By Brad Burget | February 2, 2018 | 0 Comments
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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 […]

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

By Brad Burget | February 2, 2018 | 0 Comments
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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 […]

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

By Brad Burget | February 2, 2018 | 0 Comments
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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 […]

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Deck-Based Dryland and General Physical Preparedness

By Brad Burget | January 20, 2018 | 0 Comments
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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 […]

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Building your Dryland Program – Week 1 Example

By Brad Burget | January 20, 2018 | 0 Comments
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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 […]

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