SWIM workouts
WORKOUT 1
300 swim (200 swim)
6 x50 x-leg fist / swim 10RI
3 x 200 pull and fins ( rookies 100) 10RI
50 1 arm
6/1
6 ct salute
swim
5 x100 fins dr to build by 25 RI 10 ( rookies 3)
F!=FAST
choice= any stroke including free
stroke=non free swim or non-choice stroke swim
worst= the stroke you sturggle with
rookies do not do those highlighted in red
50 free F! 100 free drill 50fr F!
100 k choice 200 fr F! 100 IM drill
50 sw choice F! 50 dr choice 50 sw choice F!
50 R stroke 200 sw choice F! 50 R stroke
100 drill worst 50 sw worst F! 100 IM drill
50 sw 2nd worst 100 sw choice F! 50 sw 2nd worst
100 sw fr 200 k F! 100 sw fr
8 x50 dive and 3 stroke breakout fast and fast into and off wall with 3 strokes...red zone swims...state meet strokes all on 1:30 interval ( rookies 6)
WORKOUT 2
600 Supreme: 100 swim 100 k 100 sw 100 dr 200 swim ( IM for slackers)
6 x 150 50 drill 100 swim no slower than pace
4 x 250 25 free F 25 br R 50 Fr F 50 bk R 100 F
4 x 50 run shallow and swim free deep
400 kick whistle up FAST= free 20 second intervals
4 x 50 swim breast shallow and run deep
8 x 50 12 1/2 FAST swim R rest of 50 little rest >5
300 warm down
WORKOUT 3
300 swim 100 back 200 swim 100 br
rookies do half of all distances
FINS: kick 6x on back arms at side use hips and rotate to front kick 6x etc
total of 6 x 50's on 10 sec rest
FINS: 25 stay on one side and drop and plop, very deliberate to work timing of stroke
25 swim with long exaggerated glide and deliberate recovery to feel rotation and timing
6 x 50's on 15 sec rest
3 x 100 pace count on 3rd length...glide...set time and timing
3 x 200 100 at pace + 10 ; goal time
drill on 3rd length, 5th length for 9 strokes
3 x 300 100 swim at pace 100 pace -5 100 pace ...no rest for 300
6 x 50 5 back stroke strokes 9 free...count strokes on 3 and 5
swim 3 x100 get only best ave of strokes per 25 MUST turn when run out strokes and make interval...remember too fast does not equal strong effecient or even fast swimming
warm down 200 breathe 3 / 5
WORKOUT 4
400 swim warm up
3 x 200 IM kick NO FINS 15 Rest Interval
4 x 50 drill fly RI 20 seconds
8 x 50 RI 10 seconds
1. 3 fly rest 50 free
2. 5 fly rest of 50 free
3. 7 fly rest of 50 free
4 9 fly rest of 50 free
5-8 repeat 4-1
4 x 50 drill back RI 20 seconds
6x75 25 back 50 free RI 10 seconds
4 x 50 drill breast RI 29 seconds
4 x 100 50 free 25 breast 25 free
3 x200IM dr / sw for QUALITY RI 15
300 warm down
WORKOUT 5
300 IM k dr sw warm up
6x 50 skull / swim stroke
5x 100 pull 25 x –leg, 75 build 15 RI
3 x 400 swim keep even pace on ALL swims
1. break at 100
2. break at 200
3. straight
6x 50 partner pull ( 3 and 3) RI 10
3 x 200 swim to keep even pace at 4-10 seconds faster from 400 split
1. break at 50
2. break at 100
3. straight
12 x 25 streamline and breakout on odds 6-10 pull outs
3 x100 swim to keep an even pace at 3-7 seconds faster than 200 split
ALL straight
8x 50 over under warm down
WORKOUT 6
Supreme 6-900 warm up
Swim 1-200 free 100 IM K swim free 100 IM dr swim fr 100 IM sw
12 x 75 work streamline off wall to ½ length of pool on first 25 then add breakouts and build each 25 RI 15
1. 25 fl 50 fr
2. 25 bk 50 fr
3. 25 br 50 fr
4. all free
5. 50 fl 25 fr
6. 50 bk 25 fr
7. 50 br 25 fr
8. all free
9. all fl
10. all back
11. all br
12. all fr
300 pull long ( skate) and streamline
8 x 50 free drill / swim and count RI 15
4 x 100 count 1 and 3 and flip at average count plus 2 RI 10
200 pull skate
4 x 50 count and flip at average count plus 1
300 warm down breathe 3,5
WORKOUT 7
200 swim
200 kick w/ fins
200 paddles and fins
200 F swim
200 swim
12 x 50’s first swimmers go and swim free last person with fins KICK and try to catch the lane leave 10 seconds back…switch every 3rd 50
5x 200 swim start and stop at middle. Vertical kick for active rest 30-45 seconds between each 200. Pace should be 80%
10 x 100
odds= 25 FAST fly 75 reverse build free 6 p’ups and go
evens= 75 build free 25 recovery fly 6 dips
12 x 50’s partner chase switch every 3rd
warm down 100 back 100 br 200 free
WORKOUT 8
300 swim
300 pull
100 swim
100 best stroke not free
200 pull
100 best stroke
200 kick
100 best stroke
50 worst stroke not free
100 drill THAT stroke
50 worst stroke
100 drill that stroke
50 worst stroke
6 x 150 IM
odds= double your best stroke
evens= double your worst stroke
12 x 25 the remaining non-free stroke
1. long streamline breakout and FAST
2. ez drill with long streamline
400 IM swim for T
ez 100 choice
4 x 100 IM compare cumulative time to 400 IM..no RI
ez 100 choice and warm down
WORKOUT 9
swim 1 mile 72 lengths
100’s on an interval 1:00 plus your fastest time and see how many you can do descending, if you miss you get one more chance
5 x500’s
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