Swim Speed Workouts Week 4-3 (She-Ra): “24×50” or “A Little Cup of Pennies”

The Swim Speed Test Team is a group of volunteers that is reporting on their newfound swim speed earned over 16 weeks of the Swim Speed Workouts program.

Here’s what testers thought of this workout. You can try out the first six workouts of the Swim Speed Workouts program for yourself! (See below)

Swim Speed Workouts Test Team logoTEST TEAM SUMMARY OF WORKOUT 4-3:

Jennifer M. (The Coach): My arms are now shot for the day!  Wow!  That was a tough one, but the swim fitness I have gained through these last 4 weeks has made completing these long workouts possible. I just keep plugging along with these great workouts and now a month in, it is really paying off.  I mentioned it last week, but I don’t know if I would have been able to do these workouts so well before I started this program.  And I am a strong swimmer!  The high elbow technique really started clicking for me today on the 200’s and it is almost becoming automatic, which I think is the whole point of swim speed secrets.

Catherine L. (The Number Cruncher): When I do butterfly kick sets, I wish that I had been on the swim team in my younger years. Don’t we all have regrets? I loved the 24×50 warmup. I felt great in the water. I did reduce the yardage total to about 3200 today. The sets look daunting on paper, but once executed in the water, they were fine staying in tune to the intended intensity.  It’s a brain teaser, just get in and do it. Progress? Always. I love the feeling of sensing speeds.  I used to only have one speed.  I have more than one speed now and I can sense deceleration and drag, my brain wants to make immediate changes.  Good stuff and so great.  The old me never was truly feeling the water.

Jen D. (The Ocean Ultra Swimmer): Simple but difficult. A great workout for endurance training.

Rebecca B. (The Open-Water Swimmer): “My first thought when I looked at Week 4-3 was, “How will I ever keep track of 24 50s?” Easy.  I took a little cup of pennies and put one penny in my flipper for each 50 until they were all gone. I’ll admit to doing the same thing with the the main set of 8 fly and 8 x 100 free. I did the 50s on the 50 and that was a great warmup.   The dolphin kicks off the wall in the main set were more challenging that I was prepared for.  I can get one or two in usually with no problem but 3-4 was difficult.  After a flipturn, 4 underwater kicks were nearly impossible.  I compromised on some of the turns by doing open turns and the kicks were much more attainable.  I wonder if my flip turns are not as precise as they should be.  I was mentally ready  and felt strong for the fly today.  However, my body did not cooperate.  I got leg and foot cramps right from the start of the 50 fly set.  What a bummer.  I had to stop on almost  all of them to massage my legs and toes.  I need to be more consistent with my supplements and perhaps add some electrolytes to my water bottle on the deck.  It felt like a real accomplishment to get 4000 yards in the pool however.  The tubing was painful to say the least.  My left shoulder is talking to me so an ice pack is in the plans for this evening.  I would name this workout: Finding the weak spots.

Greg S. (The 10x Ironman): I hadn’t done a long aerobic swim workout in a long time and so this one was difficult for me. My endurance keeps getting better.

Craig P. (The Olympic Speed Racer): This was a good workout to build my swimming base.  The variations in the sets help to break of the monotony of long endurance workouts.  The warm-up was 24x50s.  It seemed simple at first, but becomes demanding towards the end.  It was a good way to get ready for the main set.

Rich R. (“PR”): My arms and back and chest ache today.  And that is an hour after getting out of the pool. Will I even be able to move my fingers later? I imagine the Test Team swimmers who have better base fitness than me aren’t suffering quite as much as I feel like I am today. Why did I cramp in my legs today? Wow.  I couldn’t even finish the tubing set, and my cool down was 2 laps in the warm pool, and then I was done.  I think I was in the hot shower for 10 minutes and didn’t move.

TRY THE FIRST TWO WEEKS OF SWIM SPEED WORKOUTS YOURSELF! Based on our Test Team feedback, you will be swimming noticeably faster after two weeks on the Swim Speed program. You’ll have developed a high-elbow catch and a better feel for the water. You’ll have begun to strengthen your core and your swimming fitness will be rising rapidly. Click here to learn how to try Swim Speed Workouts.


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