GUIDELINES AND DEFINITIONS:
Adjust the following workouts to suit your current swim proficiency.
RI = Rest Interval
y = yards
F/S = Freestyle
Non F/S= Any stroke other than Freestyle
IM = Individual Medley (Fly, Back, Breast, Freestyle). Substitute Freestyle for Fly if needed.
Full= Full stroke swimming
SIT= Sprint Interval Training
Swim Workout #7 Technique
Warm-up:
FLAF (Full, Legs only, Arms only, Full)
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100-150y Full Stroke
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100-150y Legs only
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100-150y Arms only
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100-150y Full Stroke
Set 1: Kicking Drills
4-8 X 100y. Legs only / Kicking 80-90% effort. RI = 15-30s.
#1 Kick on back, #2 Kick on front, #3 Kick on Left side, and #4 Kick on right side.
Set 2:
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4 x 400y. Continuous 400 swim but break the 400y up into 100s where the 4th length is IM.
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3 lengths F/S, 1 length Fly or F/S Arms only,
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3 lengths F/S, 1 length back,
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3 lengths F/S, 1 length breast,
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3 lengths F/S, 1 length F/S
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As above but the 3rd length of each 100 is IM.
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2 lengths F/S, 1 Length Fly, 1 length F/S
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2 lengths F/S, 1 length Back, 1 length F/S
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2 lengths F/S, 1 length Breast, 1 length F/S
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4 lengths F/S
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As above but the 2nd length of each 100 is IM
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As above but the 1st length of each 100 is IM.
Cool Down:
Easy 200y
Swim Workout #8 SIT
Warm up:
300y (a mix of strokes and drills)
Set 1:
1 x 500y alternating one length fast / one length slow.
Cool Down:
Easy 200y
Swim Workout #9 Technique
Warm up:
FLAF (Full, Legs only, Arms only, Full)
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100-150y Full Stroke
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100-150y Legs only
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100-150y Arms only
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100-150y Full Stroke
Set 1:
Distance per stroke. Try to swim each length is as few strokes as possible.
4-6 x 100y. Count strokes on odd number lengths.
RI = 15-30s.
Set 2:
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8-12 x 200 yards. RI = 20-30s. 90-95% effort. Break the 200s up as follows:
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#1 25 Fly / 175 F/S
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#2 25 Back / 175 F/S
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#3 25 Breast / 175 F/S
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#4 200 F/S for time
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Repeat for a total of 2-3 times.
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Cool Down:
Easy 200y