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H EY T HER E!Welcome to the twelve-week ITU Super Sprint Distance SwimTraining Program for proudly written for you by SwimFast by SpeedoSwim Squads.This twelve-week program has been designed to help you preparefor your upcoming Super Sprint Distance race.The progression and thought behind this program has beencompiled from years of experience as a competitive swimmer and asa coach working with swimmers and triathletes of all ages. Itincludes very structured skills, drills, sets and explanationsdesigned to help you improve your technique, build your fitness andgrow your confidence in your swimming abilityWhile I do not suggest that a simple plan like this can replace thevalue of working one on one with a knowledgeable swimming coach,the twelve-week program is guaranteed to help you improve yourswimming ability by leading you through a logical and easy to followprogression of drills and swim distances.Once you have finished working your way through this program youwill:1. Better understand the fundamentals of swimming and movingthrough the water2. Know how to work with the water, not against it3. Develop the strength and power to the point where you can relaxletting your body do the work. Never fight the water again!
Before we dive in, there are a couple things you need to know aboutthe program you have chosen.This program assumes you know how to swim basic freestyle(front crawl) and can swim 100m without stopping.Rory BuckSwimFast By Speedo Swim SquadsMy name is Rory. I’m a swimming for triathlon coach and I helptriathletes conquer the swim.I’m a retired, internationally ranked,swimmer and as a coach I’ve spent over 15years identifying the most effective waysof moving through the water. I’ve helpedtriathletes finish their first race and I havecoached Ironmen who have completed atWorld Champs.Let’s dive into your plan!
T HE P LAN D ETAIL SPlan Design:This plan gives you two swims to do over 12 weeks, a total of 24workouts. Each workout builds on the on before and getsprogressively more challenging as the weeks goes on.Workout Structure:! Warm UpYour warm ups are designed to get you wet, loose and comfortablein the water. They should warm up your muscles and elevate yourheart rate a little bit before you get into the meat of the workout.In our program the warm ups consist of easy swimming, some fastsprinting and some breathing work.! Skill & DrillsSwimming can be complicated. There are a lot of moving parts Your breathing is limited. There are so many things to think aboutwhen you envision that “perfect stroke”. It can be reallyoverwhelming to try to get everything right all the time.This is why we do drills.
Each session you will be given a drill that will help you with yourstroke. Slow everything down and do the drill right. The videos andinstructions on how to do each drill can be found at the end of thisdocument.! Main SetThink of the Skills and Drills set as the architectural piece of yourworkout. It’s the piece where we craft and design your stroke to beefficient and fast.The main set is the building and testing piece.The main sets of each workout will focus on building your swimmingfitness and teaching you to maintain good form when fatigued.There are a few different speeds and intensities you will need tounderstand to really execute the main sets correctly, here they are:Descend SwimsDescend sets asks you to swim increasingly faster with eachcompleted repeat. Start each set easy and get faster as the set goeson.Strong & Steady SwimsThese are key workouts to help you swim strong on race day. Duringthese swims, you should be breathing heavily but you should stay in
control of your breathing. Let’s call it “comfortably uncomfortable”" . It may feel comfortable to start but as the it progresses, you willstart to feel more and more uncomfortable.FAST SwimsFast swimming is FAST swimming. You should find it difficult tomaintain the intensity through these swims. Your goal is to feel outof breath! While this isn’t the pace you are going to swim at on racemorning, you want to experience being out of breath because it’slikely to happen at the start of the race.Controlled Cruise SwimsThese swims should feel similar to your jogging pace. You shouldfeel comfortable and steady. You should be able to find a groove andkeep a low heart rate. It shouldn’t be particularly challenging - it's apace you could swim at all day.! Cool DownWe’ll finish each session with a warm down.You should emphasize great technique during your warm down. Thestroke you use here is what your body will remember doing last whenyou leave the pool. The better your stroke ends today, the better itwill start next session!
! Open Water WorkoutsOpen water swimming can be nerve racking if you don't know whatto expect so you should give yourself the chance to experiencesimilar conditions to those you will be racing in, this meansswimming in open water before race day. There are two open waterworkouts in this program, do not swim these alone - always have abuddy and swim on a beach where there are lifeguards on duty.
P L A N DR IL L SThese are the drills you will find spread throughout your plan. Click on each oneto play the video and read the instructions on how to execute the drill xxxxxxxxxxxxxxxxxxx Balance x Side Kick xxxxxxxxx Alligator xxxxxxxxxxxxxxxx Side Kick xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx Fists xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx Sighting Freestyle
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK ONEWorkout: 1Warm Up! Get comfortable in the water on the easy swim to start off today1 x 50 Easy FreestyleSkills & Drills! This drill set is intended to help you work on balance and alignment. You should beentirely focused on being: In a straight line – head to toe Floating as high as you can in the water! The focus here is on perfect technique – not how fast you can finish." Fins are recommended for these Drills Rest as needed between each repeat4 x 25 Balance Drill1 x 50 FreestyleMain Set! This “Descend” set asks you to swim increasingly faster with each completedrepeat I want to you to make each 50 faster than the one before. Goal: Build through 3 different speeds & intensities Set Intensity: 5-8 Rest 20 Seconds between all repeats3 x 50 Descend 1-3 Rest 60-90 Seconds3 x 50 Descend 1-3Descend 1-3 means: Number 1 will be easy Number 2 will be medium Number 3 will be strongCool Down2 x 25 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK ONEWorkout: 2Warm Up! Get comfortable in the water on the easy swim to start off today1 x 50 Easy FreestyleSkills & Drills! This drill set is intended to help you work on balance and alignment. You should beentirely focused on being: In a straight line – head to toe Floating as high as you can in the water! The focus here is on perfect technique – not how fast you can finish." Fins are recommended for these Drills Rest as needed between each repeat2 x 50 as Balance Drill / 25 FreestyleMain Set! This is a key workout to help you swim strong on race day. During this workout, youshould be breathing heavily but you should stay in control of your breathing. Let’s call it“comfortably uncomfortable” . It may feel comfortable to start but as the setprogresses, you will start to feel more and more uncomfortable. Goal: hard but sustainable pace Set Intensity: 7/10 Rest 15 Seconds between repeats4 x 75 Steady & StrongCool Down2 x 25 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK TWOWorkout: 1Warm Up! Get comfortable in the water on the easy swim to start off today. Then get yourheart rate and stroke rate up on the fast swims. Rest 20 Seconds between 50’s2 x 50 done as 25 Easy Freestyle into 25 Fast FreestyleSkills & Drills! This drill set is intended to help you work on balance and alignment. You should beentirely focused on being: In a straight line – head to toe Floating as high as you can in the water! The focus here is on perfect technique – not how fast you can finish." Fins are recommended for these Drills Rest as needed between each repeat1 x 50 as Balance Drill / 25 Freestyle2 x 25 Side Kick Drill1 x 50 FreestyleMain Set! I want you to swim fast today! You should find it difficult to maintain the intensitythrough this set. You’ll feel out of breath and your muscles will burn! While this isn’t thepace you are going to swim at on race morning, you want to experience being out ofbreath because it’s likely to happen at the start of the race. Goal: FAST Set Intensity: 10/10 Rest 60 Seconds between 25’s8 x 25 FASTCool Down1 x 50 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK TWOWorkout: 2Warm Up! Get comfortable in the water on the easy swim to start off today1 x 100 Easy FreestyleSkills & Drills! This drill set is intended to help you work on balance and alignment. You should beentirely focused on being: In a straight line – head to toe Floating as high as you can in the water! The focus here is on perfect technique – not how fast you can finish.1 x 100 Balance Drill / FreestyleMain Set! This is a key workout to help you swim strong on race day. During this workout, youshould be breathing heavily but you should stay in control of your breathing. Let’s call it“comfortably uncomfortable” . It may feel comfortable to start but as the setprogresses, you will start to feel more and more uncomfortable. Goal: hard but sustainable pace Set Intensity: 7/10 Rest 15 Seconds between repeats3 x 100 Steady & StrongCool Down1 x 50 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK THREEWorkout: 1Warm Up! Get comfortable in the water on the easy swim to start off today. Then get yourheart rate and stroke rate up on the fast swims. Rest 20 Seconds between 50’s2 x 50 done as 25 Easy Freestyle into 25 Fast FreestyleSkills & Drills! This drill set is intended to help you work on balance and alignment. You should beentirely focused on being: In a straight line – head to toe Floating as high as you can in the water! The focus here is on perfect technique – not how fast you can finish." Fins are recommended for these Drills Rest as needed between each repeat1 x 50 as Balance Drill / 25 Freestyle2 x 25 Side Kick Drill1 x 50 FreestyleMain Set! The intensity in this set should feel similar to your jogging pace. I want you to feelcomfortable and steady. You should be able to find a groove and keep a low heart rate.It shouldn’t be particularly challenging - it's a pace you could swim at all day. Goal: steady sustainable pace Set Intensity: 5/10 Rest 5 Seconds between 25’s16 x 25 Controlled CruiseCool Down1 x 50 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK THREEWorkout: 2Warm Up! Get comfortable in the water on the easy swim to start off today1 x 100 Easy FreestyleSkills & Drills! This drill set is intended to help you work on balance and alignment. You should beentirely focused on being: In a straight line – head to toe Floating as high as you can in the water! The focus here is on perfect technique – not how fast you can finish.1 x 100 Balance Drill / FreestyleMain Set! This is a key workout to help you swim strong on race day. During this workout, youshould be breathing heavily but you should stay in control of your breathing. Let’s call it“comfortably uncomfortable” . It may feel comfortable to start but as the setprogresses, you will start to feel more and more uncomfortable. Goal: hard but sustainable pace Set Intensity: 7/10 Rest 15 Seconds between repeats6 x 75 Steady & StrongCool Down1 x 50 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK FOURWorkout: 1Warm Up! Get comfortable in the water on the easy swim to start off today. Then get yourheart rate and stroke rate up on the fast swims. Rest 20 Seconds between all repeats1 x 100 Easy Freestyle2 x 25 FastSkills & Drills! This drill set is intended to help you work on balance and alignment. You should beentirely focused on being: In a straight line – head to toe Floating as high as you can in the water" Fins are recommended for these Drills Rest as needed between each repeat4 x 25 Side Kick Drill1 x 50 FreestyleMain Set! This “Descend” set asks you to swim increasingly faster with each completedrepeat I want to you to make each 50 faster than the one before. Goal: Build through 4 different speeds & intensities Set Intensity: 5-9 Rest 20 Seconds between all repeats4 x 50 Descend 1-4 Rest 60 Seconds4 x 50 Descend 1-4Descend 1-4 means: Number 1 will be easy Number 2 will be medium Number 3 will be strong Number 4 will be fastCool Down4 x 25 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK FOURWorkout: 2Warm Up! Get comfortable in the water on the easy swim to start off today1 x 100 Easy FreestyleSkills & Drills! This drill set is intended to help you work on balance and alignment. You should beentirely focused on being: In a straight line – head to toe Floating as high as you can in the water! The focus here is on perfect technique – not how fast you can finish." Fins are recommended for these Drills Rest as needed between each repeat2 x 50 as 25 Side Kick Drill / 25 FreestyleMain Set! This is a key workout to help you swim strong on race day. During this workout, youshould be breathing heavily but you should stay in control of your breathing. Let’s call it“comfortably uncomfortable” . It may feel comfortable to start but as the setprogresses, you will start to feel more and more uncomfortable. Goal: hard but sustainable pace Set Intensity: 7/10 Rest 20 Seconds between repeats5 x 100 Steady & StrongCool Down4 x 25 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK FIVEWorkout: 1Warm Up! Get comfortable in the water on the easy swim to start off today. Then get yourheart rate and stroke rate up on the fast swims. Rest 20 Seconds between 50’s2 x 50 done as 25 Easy Freestyle into 25 Fast FreestyleSkills & Drills! This drill set is intended to help you work on balance and alignment. You should beentirely focused on being: In a straight line – head to toe Floating as high as you can in the water! The focus here is on perfect technique – not how fast you can finish." Fins are recommended for these Drills Rest as needed between each repeat1 x 50 as 25 Balance Drill / 25 Freestyle1 x 50 as 25 Side Kick Drill / 25 Freestyle1 x 50 FreestyleMain Set! I want you to swim fast today! You should find it difficult to maintain the intensitythrough this set. You’ll feel out of breath and your muscles will burn! While this isn’t thepace you are going to swim at on race morning, you want to experience being out ofbreath because it’s likely to happen at the start of the race. Goal: FAST Set Intensity: 10/10 Rest 45 Seconds between 25’s12 x 25 done as3 x { 3 x FAST1 x Easy }Cool Down2 x 50 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK FIVEWorkout: 2Warm Up! Get comfortable in the water on the easy swim to start off today. Then get yourheart rate and stroke rate up on the fast swims. Rest 20 Seconds between all repeats1 x 100 Easy Freestyle2 x 25 FastSkills & Drills! This drill set is intended to help you work on balance and alignment. You should beentirely focused on being: In a straight line – head to toe Floating as high as you can in the water! The focus here is on perfect technique – not how fast you can finish.1 x 100 Side Kick Drill / FreestyleMain Set! The intensity in this set should feel similar to your jogging pace. I want you to feelcomfortable and steady. You should be able to find a groove and keep a low heart rate.It shouldn’t be particularly challenging - it's a pace you could swim at all day. Goal: steady sustainable pace Set Intensity: 5/10 Rest 10 Seconds between repeats8 x 50 Controlled CruiseCool Down4 x 25 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK SIXWorkout: 1Warm Up! Get comfortable in the water on the easy swim to start off today. Then get yourheart rate and stroke rate up on the fast swims. Rest 20 Seconds between all repeats1 x 100 Easy Freestyle2 x 25 FastSkills & Drills! This drill set is intended to help you work on rotating effectively. You should beentirely focused on being: In a straight line – head to toe Getting your hips and shoulders need to rotate together at the same time! The focus here is on perfect technique – not how fast you can finish. Rest as needed between each repeat4 x 25 Side Kick Switch 12-121 x 50 FreestyleMain Set! This is a key workout to help you swim strong on race day. During this workout, youshould be breathing heavily but you should stay in control of your breathing. Let’s call it“comfortably uncomfortable” . It may feel comfortable to start but as the setprogresses, you will start to feel more and more uncomfortable. Goal: hard but sustainable pace Set Intensity: 7/10 Rest 20 Seconds between 100’s Rest 15 Seconds between 50’s2 x 100 Steady & Strong5 x 50 Steady & StrongCool Down4 x 25 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK SIXWorkout: 2Warm Up! Get comfortable in the water on the easy swim to start off today. Then get yourheart rate and stroke rate up on the fast swims.1 x 100 done as 25 Easy Freestyle into 25 Fast FreestyleSkills & Drills! This drill set is intended to help you work on balance and alignment. You should beentirely focused on being: In a straight line – head to toe Floating as high as you can in the water! The focus here is on perfect technique – not how fast you can finish. Rest as needed between each repeat1 x 50 as 25 Balance Drill / 25 Freestyle1 x 50 as 25 Side Kick Drill / 25 Freestyle1 x 50 FreestyleMain Set! This “Descend” set asks you to swim increasingly faster with each completedrepeat I want to you to make each 50 faster than the one before. Goal: Build through 3 different speeds & intensities Set Intensity: 5-8 Rest 20 Seconds between all repeats6 x 50 Descend 1-3 and 4-6 Rest 60-90 Seconds6 x 50 Descend 1-3 and 4-6Descend 1-3 and 4-6 means: Number 1 & 4 will be easy Number 2 & 5 will be medium Number 3 & 6 will be strongCool Down2 x 25 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK SEVENWorkout: 1Warm Up! Get comfortable in the water on the easy swim to start off today1 x 100 Easy FreestyleSkills & Drills! This drill set is intended to help you work on rotating effectively. You should beentirely focused on being: In a straight line – head to toe Getting your hips and shoulders need to rotate together at the same time! The focus here is on perfect technique – not how fast you can finish. Rest as needed between each repeat4 x 25 Side Kick Switch 12-121 x 50 FreestyleMain Set! This is a key workout to help you swim strong on race day. During this workout, youshould be breathing heavily but you should stay in control of your breathing. Let’s call it“comfortably uncomfortable” . It may feel comfortable to start but as the setprogresses, you will start to feel more and more uncomfortable. Goal: hard but sustainable pace Set Intensity: 7/10 Rest 15 Seconds between 100’s Rest 10 Seconds between 50’s3 x 100 Steady & Strong3 x 50 Steady & StrongCool Down4 x 25 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK SEVENWorkout: 2Warm Up! Get comfortable in the water on the easy swim to start off today. Then get yourheart rate and stroke rate up on the fast swims.1 x 100 done as 25 Easy Freestyle into 25 Fast FreestyleSkills & Drills! This drill set is intended to help you work on rotating effectively. You should beentirely focused on being: In a straight line – head to toe Getting your hips and shoulders need to rotate together at the same time! The focus here is on perfect technique – not how fast you can finish. Rest as needed between each repeat2 x 50 as 25 Side Kick Switch 12-12/ 25 FreestyleMain Set! I want you to swim fast today! You should find it difficult to maintain the intensitythrough this set. You’ll feel out of breath and your muscles will burn! While this isn’t thepace you are going to swim at on race morning, you want to experience being out ofbreath because it’s likely to happen at the start of the race. Goal: FAST Set Intensity: 10/10 Rest 60 Seconds between repeats6 x 50 FASTCool Down4 x 25 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK EIGHTWorkout: 1Warm Up! Get comfortable in the water on the easy swim to start off today. Then get yourheart rate and stroke rate up on the fast swims. Rest 20 Seconds between 50’s1 x 50 Easy Freestyle1 x 50 Easy Freestyle with limited breathsSkills & Drills! This drill set is intended to help you work on rotating effectively. You should beentirely focused on being: In a straight line – head to toe Getting your hips and shoulders need to rotate together at the same time! The focus here is on perfect technique – not how fast you can finish. Rest as needed between each repeat1 x 50 as 25 Side Kick Switch 12-12 / 25 Freestyle2 x 25 Fists Freestyle1 x 50 FreestyleMain Set! This is a key workout to help you swim strong on race day. During this workout, youshould be breathing heavily but you should stay in control of your breathing. Let’s call it“comfortably uncomfortable” . It may feel comfortable to start but as the setprogresses, you will start to feel more and more uncomfortable. Goal: hard but sustainable pace Set Intensity: 7/10 Rest 15 Seconds between repeats4 x 100 Steady & StrongCool Down2 x 50 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK EIGHTWorkout: 2Warm Up! Get comfortable in the water on the easy swim to start off today. Then get yourheart rate and stroke rate up on the fast swims.1 x 100 done as 25 Easy Freestyle into 25 Fast FreestyleSkills & Drills! This drill set is intended to help you work on rotating effectively. You should beentirely focused on being: In a straight line – head to toe Getting your hips and shoulders need to rotate together at the same time! The focus here is on perfect technique – not how fast you can finish.1 x 100 as 50 Side Kick Switch 12-12 / 50 FreestyleMain Set! The intensity in this set should feel similar to your jogging pace. I want you to feelcomfortable and steady. You should be able to find a groove and keep a low heart rate.It shouldn’t be particularly challenging - it's a pace you could swim at all day. Goal: steady sustainable pace Set Intensity: 5/10 Rest 10 Seconds between repeats4 x 100 Controlled CruiseCool Down2 x 50 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK NINEWorkout: 1Warm Up! Get comfortable in the water on the easy swim to start off today. Then get yourheart rate and stroke rate up on the fast swims.1 x 100 done as 25 Easy Freestyle into 25 Fast FreestyleSkills & Drills! This drill set is intended to help you work on rotating effectively. You should beentirely focused on being: In a straight line – head to toe Getting your hips and shoulders need to rotate together at the same time! The focus here is on perfect technique – not how fast you can finish. Rest as needed between each repeat1 x 50 as 25 Balance Drill / 25 Freestyle2 x 25 Side Kick Switch 12-121 x 50 FreestyleMain Set! This workout is designed to help you manage the changes of pace and intensitythrough your race swim. On race morning your heart rate, excitement and nerves will beup, you’re going to start fast (which is great) but then you want the ability to settle intoyour race rhythm. Make sure you have a change of speed from the fast to the steady Goal: Change of speed from the fast to the steady Set Intensity: 10 – 7 /10 Rest 20 Seconds between repeats8 x 50 Alternate FAST / SteadyCool Down4 x 25 Easy
12 Week Super Sprint Plan WEEK NINEWorkout: 2Warm Up! Get comfortable in the water on the easy swim to start off today! Use the eyes closed lengths to determine how straight you swim - this will help youwith your lines when you hit the open water.1 x 100 done as 50 Easy Freestyle into 50 Easy Freestyle with Eyes ClosedSkills & Drills! This drill is intended to teach you how to use your forearm and wrist as part of yourpulling paddle. You should be focused on: Make sure you are feeling the pressure on your arm as you push water back Close your fists tight! The focus here is on perfect technique – not how fast you can finish.1 x 100 25 Fists Freestyle / 25 FreestyleMain Set! The intensity in this set should feel similar to your jogging pace. I want you to feelcomfortable and steady. You should be able to find a groove and keep a low heart rate.It shouldn’t be particularly challenging - it's a pace you could swim at all day. Goal: steady sustainable pace Set Intensity: 5/10 Rest 20 Seconds between repeats2 x 200 Controlled CruiseCool Down4 x 25 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK TENWorkout: 1Warm Up! Get comfortable in the water on the easy swim to start off today! Your goal is to stay as relaxed as possible during the limited breathing set. Don’tpanic, keep your stroke long. Rest 20 Seconds between 50’s1 x 50 Easy Freestyle1 x 50 Easy Freestyle with Limited BreathsSkills & Drills! This drill is intended to teach you how hold a good sighting position. You should befocused on: Lifting your head only as high as necessary to sight Not breathing while looking forward. Separate your sighting and your breath sight forward, breathe to the side." Fins are recommended for this drill Rest as needed between each repeat4 x 25 Alligator Eyes Drill Fins1 x 50 FreestyleMain Set! This is a key workout to help you swim strong on race day. During this workout, youshould be breathing heavily but you should stay in control of your breathing. Let’s call it“comfortably uncomfortable” . It may feel comfortable to start but as the setprogresses, you will start to feel more and more uncomfortable. Goal: hard but sustainable pace Set Intensity: 7/10 Rest 20 Seconds between repeats3 x 150 Steady & StrongCool Down4 x 25 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK TENWorkout: 2 - OPEN WATERWarm Up! Get comfortable in the water on the easy swim to start off today. Then get yourheart rate and stroke rate up on the fast swims." Fins are Optional for the warm up1 x 2 minutes Easy Freestyle Swim Out2 x 30 seconds Build Your Speed Easy to Fast1 x 2 minutes Easy Swim Back towards beachSkills & Drills! Practice entering and exiting the water as you will on race day. Get used totransitioning from running in to swimming and vice versa when you exit. The morecomfortable you get with this today, the better you will feel on race day! Rest as needed between each repeat5x{ Run into the water as you will at the start of the race then take 15 fast strokesout then swim easy back to shore }Main Set! Picture your race day swim. Play the video of that swim in your head as you gothrough these sets. Feel what you want to feel, find the stroke you want to swim with. Rest 60 Seconds between repeats5 x 2 Minutes Steady & Strong
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK 11Workout: 1Warm Up! Start Fast today, then settle into some easy swimming. This is what your race swimwill look, feel the feels today in the warm up.1 x 100 done as 25 Easy Freestyle into 25 Fast FreestyleSkills & Drills! This drill is intended to teach you how hold a good sighting position. You should befocused on: Lifting your head only as high as necessary to sight Not breathing while looking forward. Separate your sighting and your breath sight forward, breathe to the side. Rest as needed between each repeat1 x 50 as 25 Alligator Eyes / 25 Freestyle2 x 25 as 25 Sighting Freestyle1 x 50 FreestyleSpeed Set! I want you to swim fast on these 50’s! You should find it difficult to maintain theintensity. You’ll feel out of breath and your muscles will burn! Goal: FAST 0 Set Intensity: 10/10 Rest 60 Seconds between repeats2 x 50 FASTMain Set! The intensity in this set should feel similar to your jogging pace. I want you to feelcomfortable and steady. You should be able to find a groove and keep a low heart rate.It shouldn’t be particularly challenging - it's a pace you could swim at all day. Goal: steady sustainable pace Set Intensity: 5/101 x 400 Controlled CruiseCool Down
2 x 50 Easy
12 Week Super Sprint Plan www.ICanSwimFast.comWEEK 11Workout: 2 - OPEN WATERWarm Up! Get comfor
the twelve-week program is guaranteed to help you improve your swimming ability by leading you through a logical and easy to follow progression of drills and swim distances. Once you have finished working your way through this program you will: 1. Better understand the fundamentals of swimming and moving through the water 2.
