Warm up
300
swim
200
pull
100
kick
8x50
(1:00) drill/swim IM
5x200
(3:10 make faster if too much rest)Free
#1=
200 moderate
#2=
150 mod/ 50 fast
#3=
100 mod/ 100 fast
#4=
50 mod/ 150 fast
#5=
200 fast
200
kick front, side, side, back by 50
4x25
sprint flutter
5x100
(2:00)
#1-
100 drill
#2=
75 drill/ 25 swim
#3=
50 drill/ 50 swim
#4=
25 drill/ 75 swim
#5=
Swim
4x25
(:40) finger tip drag- high elbows
4x25
(:40) 6 kick switch- body rotation
4x25
(:40) closed fist
200
cool down
Warm up
200 free, 200 kick, 200 pull
Pull set w/ paddles and buoy
Four times through
4x25 #s 1,3= scull (:40) 2,4= fr (:30) try to subtract a
stroke on #4
3x25 (:40) scull
2x25 (:30)
Kick Set
20x25 (:30) odd= fly hands down evens= flutter kick in
streamline
10x25 (:50) odd= Clapton even=sprint free
Main set
Snake
1-4 choice 5&6 free shallow end= 50 flutters deep end=
50 russian twists
4 times through
4x25 (:30) fly 3-3-3
4x25 (:30) bk 2 strokes per side
4x25 (:40) two kicks one pull
4x25 (:30) catch up drill
8x25 walk around- lunges back to the block
20x25 (:50) odds= easy back evens= easy free
Warm up
500 free- long and strong
4x100 (1:45)
3x50 off the block 3 down/ 2 back
Three lanes will be free and two will be IM
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Freestyle lanes
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IM lanes
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7x100 (1:45) Free- good turns, tight streamlines, lengthen stroke
100 recover
7x100 (1:40) Free
100 recover
7x100 (1:35) Free
100 recover
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7x100 (2:05) IM- good transitions, tight streamlines, stroke
technique
100 recover
7x100 (2:00) IM
100 recover
7x100 (1:55) IM
100 recover
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At least a 200 cool down
Warm up:
300 Swim, 200 kick, 100 pull
Technique Thursday
8x25 (CSO) waves
8x50 (1:10) ez br k/ fast fl kick
8x75 (1:15) fly drill 3-3-3/2-2-2/1-1-1
4x25 (CSO) water angels
100 loosen up
8x25 (CSO) stone skipper- arms up in front of body, dolphin
kicking, pull arms down and push towards toes then sneak arms back up, breathe
when you begin your pull
100 loosen
8x25 (CSO) fly w/ kickboard odds= right even= left
4x50 (1:05) one armed fly 25 right arm/ 25 left arm
100 loosen
25 sprint fly off the
block
50 free x3
25 sprint choice off the block
200 cool down
Warm up
4x150 (2:05) #1 all free #2 alt. br/fr #3 alt. bk/fr #4 alt.
fl/fr
4x25 sprint walkarounds choice off the block.
4x50 (1:00) 25 drill/25 swim IM order
4x75 (1:20) 25 k/25 d/25s IM order
Lane 1 will work on fly
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Lanes 2-3 Sprint Free
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Lanes 4-5 Mid distance free
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Lanes 5-6 Distance free
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8x50 (1:00) blasters 25 ez br k/ 25 fast free kick
300 pull w/ pull buoys and paddles alt. breathing
50 fr (:40)
100 fr (2:00)
50 fr (:45)
100 fr (1:55)
50 fr (:50)
100 Fr (1:50)
50 (:55)
100 (1:45)
50 (1:00)
100 (1:40)
50 (1:05)
100 (1:35)
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8x50 (1:00) blasters
300 pull w/ pull buoys and paddles alt. breathing
10x75 (1:05) fr
1x 25 (2:00)
9x75 (1:05)
1x100 (3:00)
8x75 (1:05)
1x125 (3:00)
7x75 (1:05)
1x150 (3:00)
6x75 (1:05)
1x175 (3:00)
5x75 (1:05)
1x200 (3:00)
4x75 (1:05)
1x225 (3:10)
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8x50 (1:00) blasters
300 pull w/ pull buoys and paddles alt. breathing
500 (7:00)
2x400 (6:00)
3x 300 (5:00)
4x200 (3:00)
5x100 (1:45)
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200 cool down
Warm up:
300 easy free
100 alternating kick on side/kick on back by 25
200 IM drill/swim by 25
4x25 choice focusing on perfect stretched out stroke
300 pull w/ paddles and buoy breathing every 3 every 5 by
50’s
6x75 (1:30) 1st 25 kick really hard w/ board then
drop the board, 50 swim moderate pace your choice of stroke
4x50 (:1:00) drill odds= free drill evens= non free drill
6x75 (1:30) pull really hard w/ buoy (no paddles)free, drop
the buoy and 50 moderate swim your choice
4x50 (1:20) odds= scull of choice evens= fly kick on back
4x50 texas turns (1:00) IM order- work on good transitions
4x25 off the block- 3 break out strokes then easy into the
wall
200 cool down
Warm up
500 swim
200 pull
100 kick
100 (1:50) fr build
75 (1:10) fast 3x
25 (:30) choice
2x100 (2:00) #1= easy
free #2= fast stroke other than free
2x75 (1:30) #1= fast stroke other
than free #2= easy free 2x
2x50 (1:00) #1= easy free #2= fast stroke other than free
200 recover
7x50 off the block free 1-3= 6 breaths 4-6= 4 breaths 7= 1
breath
4x75 (:10 rest) 25 scull/25 kick/ 25 sprint swim
300 cool down
Warm up
2x100 (2:00) free
2x100 (2:00) IM
8x50 (1:10) IM order 25 kick/25 swim
6x25 (CSO) Sculling
Lane 1- working on turns
There will be an extra lane for which ever stroke has the
most people
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Fly lane
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Backstroke lane
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Breaststroke lane
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Freestyle Lane
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8x50 (1:10) 25 waves/25 swim
4x25 (CSO) off the block fly-sprint
4x50 (1:00) 25 3-3-3 drill/ 25 swim
4x75 (1:30) 25 kick/ 25 1 stroke fly 1 stroke breast/ 25 swim
4x100 (1:45) odds= fly
Evens= IM
200 IM Swim it like a race
20x25 (:30) odds= fly kick in streamline
Evens= fly swim
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8x50 (1:10) 25 kick in streamline/ 25 swim
4x25 (CSO) off the block back-sprint
4x50 (1:00) 25 two strokes per side/ 25 swim
4x75 (1:30) 25 kick/ 25 one arm/25 swim
4x100 (1:45) Backstroke
200 IM swim it like a race
20x25 (:30) odds= bk kick in streamline evens= bk swim
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8x50 (1:10) 25 butt kicks/ 25 swim
4x25 (CSO) off the block breast-sprint
4x50 (1:00) 25 two kicks one pull/ 25 swim
4x75 (1:30) 25 kick/25 3 short, 3 long/ 25 swim
4x100 (1:45) odds= br evens= IM
200 IM swim it like a race
20x25 (:30) odds= butt kicks evens= br swim
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8x50(1:10) 25 kick in streamline/ 25 swim
4x25 (CSO) off the block free-sprint
4x50 (1:00) 25 fist drill/ 25 swim
4x75 (1:30) 25 kick/ 25 zipper drill/ 25 swim
4x100 (1:45) free
200 IM swim it like a race
20x25 (:30) odds= fr kick in streamline evens= fr swim
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200 cool down
Warm up:
25 kick choice
50 drill choice x4
75 pull choice
100 swim choice
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Lane 2- IM
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Lane 3- Fr
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Lane 4- Br
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Lane 5- Bk
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Lane 6- Fl
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100 IM moderate (1:45)
4x25 fly sprint (:30)
100 IM build within each 25 (2:00)
4x25 back sprint (:30)
100 IM moderate (1:45)
4x25 br sprint (:30)
100 IM build w/ in each 25 (2:00)
4x25 free sprint (:30)
200 IM race pace (1:00 rest)
50 fl from start
100 fl/bk
100 bk/br
100 br/fr
50 fr
(:10 rest between each thing
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300 build by 100 (4:30)
200 race pace free (2:45)
100 no free (2:00)
X4
Kick set
25 easy kick
25 fast
50 easy
50 fast
75 easy
75 fast
Drill set
10x50 (1:00)
Odds= fist drill/ fr
Evens= catch up drill/ fr
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300 pull 25 choice/ 50 br (stagger 2)
2x150 50 br/ 50 choice/50 br (stagger 2)
3x100 (2:00) odds= no paddles
Evens= paddles
4x75 (1:15) descend 1-4
6x50 w/ paddles mod. (1:10)
8x25 swim (:40) 1 easy, 2 fast
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500 75 bk/ 25 fl or br
4x100 (1:50)
Odds= all bk
Evens= 50 bk/ 50 choice
6x50 (1:00)
Odd= right arm/ left arm
Even= two strokes per side
8x25 (:30) sprint bk
20x25 (:40)
Odds= kick
Evens= bk swim
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500 75 mod fr/ 25 sprint fly
4x100 (1:50)
Odds= 25 fl/ 25 bk
Evens= 25 br/ 25 fr
6x50 (1:00)
Odd= right arm/left arm
Even= 2/2/2
8x25 (:30)sprint fl
20x25 (:40)
Odds= kick
Evens= fl swim
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At least a 100 float
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