WEEK 49 - FIND THE RYTHM

This week is great workout for swimmers at all levels. It can easily be adjusted by addid equipment to the main set for example.

Remember that to measure your heart rate in the water, you should measure the beats over 10 secs. HR 120-150 is the same as 20-25 beats over 10 secs.

Trouble understanding the abbreviations? Click here to see the explainer card.

WEEK 48 - LEAVE YOUR BRAIN

This week is all about getting to the pool. Sometimes it's OK to do something rather than nothing.

Bring some equipment to make the session more fun. Or even better - bring a friend!

Watch the video below to get a walkthrough of the workout and learn about food coma! (yes... that's right).

WEEK 47 - Speed and Hypoxic Training

This week is a challenge to read and understand the program. But you are guaranteed to not be bored with this weeks workout!

Although the total yardage here is 2600 it can easily be shortened to about 1600 by removing a lot of the warm up and the cool down.

Trouble understanding the abbreviations? Click here to see the explainer card.

Week 46 - Tougher Than It Looks

This weeks workout is tougher than it looks. The 50s kicking and the 75s swim are sure to get your heart rate up.

Watch the video below to get a walkthrough of the workout.

Trouble understanding the abbreviations? Click here to see the explainer card.

WEEK 45 - SPRINT SET

This week is a tough but fun workout. Even if your goal is not necessarily to be a fast swimmer, doing workouts with short sprints is a good way to get your heart rate up.

The focus should be on doing maximum effort on the 9x20. Feel free to do some of them with fins if you start to get tired.

Trouble understanding the abbreviations? Click here to see the explainer card.

WEEK 44 - HOLD YOUR BREATH

This week the focus is on learning different breathing patterns, such as bilateral (every 3, 5, and 7 strokes) and unilateral breathing (every 4 and 6 strokes), which is a good thing to master in freestyle swimming.

For many swimmers, bilateral breathing can be really useful for keeping the stroke even, and helping to maintain a straight line during a swim.

Trouble understanding the abbreviations? Click here to see the explainer card.

WEEK 43 - FINGER ON THE PULSE

This workout is the last of three in a series that focus on understanding heart rate. Heart rate is often written as HR### or HR##.

If using three digits it refers to the actual heart rate, or beats per minute. If using only two digits, it refers to the number of beats over 10 seconds, which is easier to measure than over 1 minute. Both numbers are good to know and understand.

Trouble understanding the abbreviations? Click here to see the explainer card.

Week 42 - Heart Rate Waves

This weeks program is another set with focus on heart rate (HR). When it says HR 22-23 it means 22-23 beats over 10 seconds. That is a nice 132-138 heart rate. It increases from there.

Watch the video below to get a quick walk-through of the program and idea of how you can scale it to your level.

Trouble understanding the abbreviations? Click here to see the explainer card.

Week 41 - Aerobic +

This weeks program is all about conditioning and making sure that your heart rate is nice and controlled all the way through. Feel free to use equipment and shorten the session as you wish.

Watch the video below to get a quick walk-through of the program and idea of how you can scale it to your level.

Trouble understanding the abbreviations? Click here to see the explainer card.