Beginner Workout
Warm Up:
100m Front Crawl
100m Non-Free Stroke (back crawl or breaststroke)
100m Kick with fins (use flutter board as well)
/300m
Main Set: with 30 seconds rest between each set:
100m Free
4x50m Kick with flutter board:
50 dolphin kick/50 flutter kick (on front)/50 flutter kick (on back)/50 choice
100m Free: increase pace with every 25 m
100 x2: Alternating Drill (50m double arm back crawl/50 finger drag front crawl)
/600m
Cool Down:
100m Easy Choice (non-free stroke)
100m Kick with flutter board
/200m
Total: 1100m
Intermediate Workout
Warm Up:
200m Front Crawl
200m Non-Free Stroke (butterfly, back crawl or breaststroke)
200m Kick with fins (arms extended in streamline position)
/600m
Main Set: with 30 seconds rest between each set:
200 IM: (Butterfly, back crawl, breast stroke, freestyle)
100m Free (sprint)
200m IM Kick with flutter board (50 dolphin/50 flutter/50 whip kick/50 flutter)
100m Free: increase pace with every 25 m
100 x2: Alternating Drill: (50m double-arm back crawl/50 finger drag front crawl)
200 IM Drill:
(Butterfly: alternate arms, Backstroke: single arm back crawl, Breast stroke: two pulls to one kick, Front Crawl: single arm front crawl)
/1000m
Cool Down:
200m Kick with no flutter board (arms extended in streamline position)
200m Easy Choice
200m Kick with flutter board
/600m
Total: 2200m
Advanced Workout
Warm Up:
200m Front Crawl
200m Non-Free Stroke (butterfly, back crawl or breaststroke)
200m Kick with fins (arms extended in streamline position)
/600m
Main Set
Repeat set twice/30 seconds rest between each set:
200 IM: (Butterfly, back crawl, breast stroke, freestyle)
100m Free (sprint)
200m IM Kick with flutter board (50 dolphin/50 flutter/50 whip kick/50 flutter)
100m Free: increase pace with every 25 m
100 x2: Alternating Drill (50m double arm back crawl/50 finger drag front crawl)
200 IM Drill: Butterfly: alternate arms, Backstroke: single arm back crawl, Breast stroke: two pulls to one kick, Front Crawl: single arm front crawl
/2000m
Cool Down:
200m Kick with no flutter board (arms extended in streamline position)
200m Easy Choice
200m Kick with flutter board
/600m
Total: 3200m
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.
