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SIMPLIFIED TRAINING PLAN
Simplified 9-week SwimFast Boot-camp training plan. Before commencing any
training regime read and comply with the disclaimer.
PROGRAM OVERVIEW
SAMPLE WORKOUTS
Sample base-line / familiarization rotational workouts are here below, Endurance, Technique and Strength. You can use these as your starting point.
9-WEEK PLAN
For the 9-week bootcamp Structured program , organized in 3 x 3-week blocks of workouts see below. Feel free to print the training programs to guide you. It may be somewhat challenging - but it will bring results! When training on your SwimFast using the 9-week plan, remember to adopt and maintain the basics of good technique using EVF Early vertical forearm. Only Perfect Practice make Perfect!
Ideally, try to get three rotational workouts per week (an endurance, a technique and a strength session), with at least one day of recovery between each session. Repeat these workouts for at least three weeks, in each 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).
