Beginner Workout
Warm Up:
100m Choice Swim
50m Choice Pull
50m Finger Drag Drill: 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)
/200m
Main Set:
2x:
- 4x25m Backstroke or Breastroke: keep the same time/pace for all 4 lengths
- 2×25 m Front Crawl Pull @ 10 sec rest (use pull buoy to isolate the arms)
- 2×25 m Flutter Kick on back in a streamlined position (no flutter board)
- 4x25m Front Crawl Pull @ 10 sec rest (use pull buoy to isolate the arms)
/600m
Cool Down:
50m Easy Choice
100m Choice (non-free stroke)
100m Choice Kick
/250m
Total: 1050m
Intermediate Workout
Warm Up:
150m Swim
100m Kick
50m Scull
100m Drill: finger drag or zipper
150m Pull (using pull buoy)
/550m
Main Set:
100m Backstroke: power into the wall
100m Breaststroke
100 IM Kick (butterfly/back/breast/free)
2x50m Sprint Free: negative split: the last 25 should be faster than the first
2x50m Front Crawl (emphasize strong kick)@ 10 sec rest
2x50m: 25 back/25 breast @ 10 sec rest
4x25m flutter kick without board (in streamline). Sprint@ 20/25/30/40 @10 sec rest
4x25m Swim IM (fly/back/breast/free)
/800m
Cool Down:
200m Easy Choice
200m Kick with flutter board
/400m
Total: 1750m
Advanced Workout
Warm Up:
100m Choice
200m Kick
300m Pull
200m Drill: Finger Drag or Zipper or 6-Kick Switch
/800m
Main Set #1:
10×50 m Front Crawl: Negative split, second 25 faster than first 25m @ 10 sec rest
100m Sailboat: swimming front crawl, place board between legs/engage the core
100m Finger Drag
100m Flutter Kick: Hard! White water for the whole set
100m Free @ 70% effort
/900m
Main Set #2:
3x200m swim @ 3:30/3:45/4:00/4:15 @ 15 second rest
4×25 m Kick @ 40/45/50/55 @ 10 second rest
200 m Swim: First 100m 85% effort/Second 100m 70% effort
/900m
Cool Down:
200m Easy Choice
200m Kick with board
/400m
Total: 3000m
