Beginner Workout
Warm Up:
- 100m Choice Swim
- 100m Pull – Front Crawl
- 50m Breaststroke /250m
Main Set:
Repeat Twice:
- 100m Finger Drag*
- 50m Front Crawl – Sprint/10 sec rest
- 2x25m Back Crawl – Sprint/5 sec rest
- 100m Flutter Kick on front in a streamlined position without a kick board /550m
Cool Down:
- 50m Front Crawl
- 100m Choice – Kick /150m
Total: 950m
*Drill: Finger Drag– when swimming front crawl, drag your fingers on the surface of the water when doing the out of water recovery (keep fingers close to the body). This drill emphasizes high elbows on recovery.
Intermediate Workout
Warm Up:
- 150m Choice Swim
- 150m Pull – Front Crawl
- 100m Breaststroke /400m
Main Set:
- 100m Kick on front – streamline without a flutter board
Repeat Twice:
- 150m Finger Drag*
- 50m Front Crawl – Sprint/10 sec rest
- 2x50m Back Crawl – Sprint/5 sec rest
- 100m Flutter Kick on front in a streamlined position without a kick board /900m
Cool Down:
- 150m Front Crawl
- 150m Back Crawl /300m
Total: 1600m
*Drill: Finger Drag– when swimming front crawl, drag your fingers on the surface of the water when doing the out of water recovery (keep fingers close to the body). This drill emphasizes high elbows on
Advanced Workout
Warm Up:
- 200m Choice Swim
- 200m Pull – Front Crawl
- 200m Breaststroke /600m
Main Set #1:
- 200m Kick on front – streamline without a flutter board
- 200m Six Kick Switch*
Main Set #2:
Repeat Twice:
- 2x100m Front Crawl – Sprint/10 sec rest
- 2x100m Back Crawl – Sprint/10 sec rest
- 200m Flutter Kick on front in a streamlined position without a kick board /1600m
Cool Down:
- 200m Front Crawl
- 200m Kick Choice
- 200m Scull /600m
Total: 2800m
*Drill: Six Kick Switch: Side glide and kick six times on your right side, take three strokes to alternate and side glide with six kicks on your left side. Repeat.
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.
