Advanced
Warm Up
6 x 100: 25 Front Crawl/25 Back Crawl/25 Kick with board/25 Front Crawl with flutter board between legs (like a pull buoy), tapping the board after you finish your underwater pull @ 10 sec. rest
100 Choice Stroke swim – Build up by 25s (each 25 gets faster)
100 Choice Stroke swim – Build down by 25s (each 25 gets slower)
Set #1
4 x 25 Front Crawl Hypo (trying not to breathe for the entire length) @ 20 sec. rest
4 x 50 Backstroke technique focus: Roll Shoulders @ 10 sec. rest
4 x 75 – 25 Breaststroke kick with a board (leave board at the end)/25 EZ Breaststroke swim/25 FAST Choice SPRINT! @ 15 rest
4 x 100 – Front Crawl swim – Moderate-Fast with speed constant throughout @ 10 rest
4 x 75 – 25 Breaststroke kick with a board (leave board at the end)/25 EZ Breaststroke swim/25 FAST Choice SPRINT! @ 15 rest
4 x 50 Backstroke technique focus: Roll Shoulders @ 10 sec. rest
4 x 25 Front Crawl Hypo (trying not to breathe for the entire length) @ 20 sec. rest
Set #2
4 x 50 with pull buoy – 25m sculling with hands above head, face down/25 choice pull
Cool Down
100m easy Choice
Total =2800 m
Intermediate Workout
Warm Up
4 x 100: 25 Front Crawl/25 Back Crawl/25 Kick with board/25 Front Crawl with flutter board between legs (like a pull buoy), tapping the board after you finish your underwater pull @ 10 sec. rest
100 Choice Stroke swim – Build up by 25s (each 25 gets faster)
100 Choice Stroke swim – Build down by 25s (each 25 gets slower)
Set #1
2 x 25 Front Crawl Hypo (trying not to breathe for the entire length) @ 20 sec. rest
2 x 50 Backstroke technique focus: Roll Shoulders @ 10 sec. rest
2 x 75 – 25 Breaststroke kick with a board (leave board at the end)/25 EZ Breaststroke swim/25 FAST Choice SPRINT! @ 15 rest
2 x 100 – Front Crawl swim – Moderate-Fast with speed constant throughout @ 10 rest
2 x 75 – 25 Breaststroke kick with a board (leave board at the end)/25 EZ Breaststroke swim/25 FAST Choice SPRINT! @ 15 rest
2 x 50 Backstroke technique focus: Roll Shoulders @ 10 sec. rest
2 x 25 Front Crawl Hypo (trying not to breathe for the entire length) @ 20 sec. rest
Set #2
4 x 50 with pull buoy – 25m sculling with hands above head, face down/25 choice pull
Cool Down
100m easy Choice
Total =1700 m
Beginner Workout
Warm Up
3 x 100: 25 Front Crawl/25 Back Crawl/25 Kick with board/25 Front Crawl with flutter board between legs (like a pull buoy), tapping the board after you finish your underwater pull @ 10 sec. rest
Main Set
25m Front Crawl FAST! @ 20 sec. rest
50m Breaststroke – focus on long glide @ 10 sec. rest
75m Backstroke – focus on rolling shoulders @ 10 sec. rest
100 Flutter Kick with flippers and a board @ 10 sec. rest
75m Backstroke – focus on rolling shoulders @ 10 sec. rest
50m Breaststroke – focus on long glide @ 10 sec. rest
25m Front Crawl – FAST! @ 10 sec. rest
25 Front Crawl Hypo (trying not to breathe for the entire length) @ 20 sec. rest
50 Backstroke technique focus: Roll Shoulders @ 10 sec. rest
75 – 25 Breaststroke kick with a board (leave board at the end)/25 EZ Breaststroke swim/25 FAST Choice SPRINT! @ 15 rest
100 – Front Crawl swim – Moderate-Fast with speed constant throughout @ 10 rest
75 – 25 Breaststroke kick with a board (leave board at the end)/25 EZ Breaststroke swim/25 FAST Choice SPRINT! @ 15 rest
50 Backstroke technique focus: Roll Shoulders @ 10 sec. rest
25 Front Crawl Hypo (trying not to breathe for the entire length) @ 20 sec. rest
Cool Down
100m easy Choice
Total = 800m
If you want to learn more tips from the Sport and Wellness Aquatic instructors sign up for swimming lessons, adult lessons, private lessons or Masters Swim.
