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Sprint oriented workouts.
Speed and sprint focused Thursday session offering two variations with the first option including a little more intensity and more fast swimming while the second option was more on the aerobic side with short activation efforts.
Sprint and speed focused Tuesday session offering two variations with the first option including more “raw speed” work while the second option integrates resistance work.
Thursday with a kicking and sprint focused workout keeping the fast efforts short and including some breath control.
Sprint focused workout including short resistance sets to prepare for the fast efforts. Low number of repeats with long rest intervals as we are looking for quality over quantity this Tuesday.
This week our focus will be on active recovery with a polarized training style meaning mostly incorporating relaxed or short high intense efforts. And at the end of the week, we will repeat our “test set” in order for us to discuss and if necessary make adjustments to our plan.
Recovery focused Friday providing two options with the first one including a little bit of sprint work while the second one was more aerobic and kicking based.
Shorter and “lighter” Thursday with a sprint and a resistance focused practice option both incorporating plenty of “feel work” aiming to increase awareness for moving through the water at high speed with great technique.
Completely speed and sprint focused Tuesday workout with just enough easy swimming to keep up the intensity and tempo throughout the session.
Aerobic focused Monday session aiming to build speed for the week ahead with just a few descending and fast efforts.
Our weekly cycle in this phase has Thursday providing two options with one being a speed and sprint focused session while the other one includes more of aerobic and “power” type of work with resistance.