Advanced
Warm Up
300m swim
200m pull
100m drill
200m kick
Main Set
100m: 50 back / 50 breast
200m IM kick
300m: 75m front crawl 75%/25m streamline flutter kick on back 90%
200m flutter kick
100m: 50 back/50 breast
100m IM
200m choice pull
300m: 6x50m kick @ :50/:55/1/1:05/1:10/1:15 (can use flippers)
200m: 100 back/100 breast
100m IM
Cool Down
200m choice
Total =2800m
Intermediate
Warm Up
100m swim
50m pull
50m armpit touch drill: on the out of water recovery, touch your hand to your armpit
100m kick
4x50m variables:
25 fast/25 easy, 25 easy/25 fast, 50 easy, 50 fast
Main Set
8x25m: 25 scull/25 kick @ 5 sec rest
4x50m front crawl pull @10 sec rest
2x100m IM/ choice: quick turns at the wall @10-15 sec rest
200m choice negative split (2nd half faster than the 1st)
200m kick: every 25 meters: begin at 60%, end at 80%
Cool Down
200m choice
Total =1700m
Beginner
Warm Up
50m choice swim
50m front crawl or breaststroke pull putting the pull buoy between the thighs
50m armpit touch drill: on the out of water recovery, touch your hand to your armpit to work on getting high elbows and keeping your hands close to your body
50m flutter kick
Main Set
4x25m: 25 scull/25 flutter kick @ 5 sec rest
2x50m front crawl pull with pull buoy between the legs @ 10 sec rest
100m choice
50m choice negative split: second half faster than the first
4x25m kick: every 25 meters: begin at 60%, end at 80% @ 5 sec rest
Cool Down
50m choice swim
Total =700m
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.
