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Week 4-6
SwimFast Training Suite
Ideally, try to get those three workouts per week in (an endurance, a technique and a strength session per week), with at least one day of recovery between each session. Repeat these workouts for at least three weeks.
If you feel comfortable, progress to the next block. If a workout is too hard, feel free to shorten the sets, increase the rest intervals or lower the flywheel resistance.
Never compromise form and technique (high elbow catch and acceleration through the pull).
01
Endurance
| Phase | Time | Description | Resistance | Intensity |
|---|---|---|---|---|
| Warm Up | 5:00 | Freestyle | 1 | Easy |
| Warm Up | 00:30 | Rest | - | - |
| Warm Up | 5:00 | Freestyle/Changing of pull patterns every 30 seconds (catch up, double arm, one arm, alternating) | - | Easy |
| Warm Up | 00:30 | Rest | - | - |
| Main Set 2 x | 5:00 | Freestyle (optional sighting every minute – looking up for two strokes) | 2 | Moderate |
| Main Set | 0:15 | Rest | - | - |
| Cool Down | 1:00 - 5:00 | Freestyle | 1 | Easy |
| Total | 26:30 |
02
Technique
| Phase | Time | Description | Resistance | Intensity |
|---|---|---|---|---|
| Warm Up | 02:00 | Freestyle | 1 | Easy |
| Warm Up | 00:30 | Rest | - | - |
| Warm Up | 01:00 | Alternating 5 strokes left arm, 5 strokes right arm | 1 | Moderate |
| Warm Up | 00:30 | Rest | - | - |
| Warm Up | 01:00 | Double arm pull | 2 | Moderate |
| Warm Up | 00:30 | Rest | - | - |
| Warm Up | 01:00 | Freestyle | 2 | Easy |
| Warm Up | 01:00 | Rest | - | - |
| Main Set x 2 | 01:00 | 5 strokes left arm, 5 strokes right arm, remainder Freestyle | 2 | Moderate |
| Main Set | 00:10 | Rest | - | - |
| Main Set | 01:00 | 5 strokes left arm, 5 strokes right arm, remainder Freestyle | 2 | Moderate |
| Main Set | 00:10 | Rest | - | - |
| Main Set | 01:00 | 5 strokes left arm, 5 strokes right arm, remainder Freestyle | 2 | Moderate |
| Main Set | 00:10 | Rest | - | - |
| Main Set | 01:00 | 5 strokes left arm, 5 strokes right arm, remainder Freestyle | 2 | Moderate |
| Main Set | 00:10 | Rest | - | - |
| Main Set | 04:00 | Freestyle | 2 | Moderate |
| Main Set | 01:00 | Rest | - | - |
| Cool Down | 1:00 - 05:00 | Freestyle | 1 | Easy |
| Total | 31:50 |
03
Strength
| Phase | Time | Description | Resistance | Intensity |
|---|---|---|---|---|
| Warm Up | 02:00 | Freestyle | 1 | Easy |
| Warm Up | 00:30 | Rest | - | - |
| Warm Up | 04:00 | Repeat alternating 5 strokes left arm, 5 strokes right arm, then 1 minute freestyle | 2 | Moderate |
| Warm Up | 01:00 | Rest | - | - |
| Main Set x 13 | 00:40 | Freestyle |
Ladder
Up 1-2-3-4-5-6-7
Down 6-5-4-3-2-1 |
Hard |
| Main Set | 00:20 | Rest | - | - |
| Cool Down | 01:00 - 03:00 | Freestyle | 1 | Easy |
| Total | 24:30 |
