W/U
1 x 300m          Fr/s –
High elbows – Long strokes

Rest :30 sec’s

Swim
10 x 50m          Fr/s on :50 sec’s. Fast turns.

W/Fins

Rest :30 sec’s

Kick
1 x 100m Back kick + 50 Breast kick + 100 Free kick
continuous on 6:30

N/Fins

Rest :30 sec’s

Drill

1 x 100m          Bk/s as 25 LA – 25 RI – 25 Double arm - 25 Swim.

W/Fins

Rest :30 sec’s

Pull
1 x 300m          Fr/s + 50m Br/s
on 6:30. Breathe every 3rd stroke on the Fr/s and 2nd
stroke on the Br/s.

Rest :30 sec’s

Swim
6 x 100m          AS:-

Odds
@        I.M. on 1:55

Evens
@        Fr/s on 1:45

Swim
1 x 200m          Br/s AS:- 2 Kick – 1Pull – Rest :30 sec’s

Swim
6 x
25m
B/fly on :45 sec’s. Focus ‘Fast
Kicks’

4 x
50m
Bk/s on 1:00. Focus. Starts & Turns

4 x
50m
Br/s on 1:05. Focus. Split stroke starts & turns.

Warm down     1 x
200m          Fr/s EZ
‘correct technique’

Total
Distance
2850m            WELL  DONE
SWIMMERS

Warm Up
1 x
200m          Bk/s
EZ – correct turns

Rest :15 sec’s

Swim
3 x
25m            B/fly
on :40 sec’s

3 x 25m         Bk/s on :40 sec’s

3 x 25m         Br/s on :40 sec’s

3 x 25m         Fr/s on :40 sec’s

Kick
Set          1 x
150m          Breast kick
w/board on 3:30

Kick / Swim     3 x
50m           Br/s as 25
kick N/Board, 25 swim on  1:20

-
Rest :30 sec’s -

Kick
1 x 150m         Dolphin kick
W/board on 3:00

With fins

Kick / Swim     3 x
50m          B/fly as 25 kick
N/Board, 25 swim on 1:15

- Rest :30 sec&##8217;s -

Pull
Set             2 x
225m          Fr/s on 5:00.
All as:-

75 Fr/s – 75 Bk/s – 75 Fr/s
The 2nd Bk/s faster than 1st.

Main
Set
‘Free Ladder’

1 x 75m
Fr/s on 1:30

1 x 150m
Fr/s on 3:00

1 x 300m
Fr/s on 6:00

1 x 150m
Fr/s on 3:00

1 x
75m
Fr/s on 1:30

Speed Set Relays. ½ lane up other end of pool. 4 x 25m I.M. order.

Even numbers in each
lane.  On the
go, all swimmers race each stroke once through. 1st
B/fly, 2nd Bk/s, 3rd Br/s &
4th Fr/s.

Warm Down
1 x
200m          EZ as 50 Back 50
Free 50 Back

50Free no RI.

Total distance   2600
m
WELL
DONE  SWIMMERS

WARM
UP             5 x
100m         AS:- (building speed each 100)

1 – 2        Fr/s on
2:15

3 – 4        Br/s on
2:10

5              Bk/s on 2:00

Rest :30 sec’s

Kick /
Drill
1 x 200m         I.M. as 25 kick
– 25 swim on 5:00

W/fins

Rest :30 sec’s

Swim
3 x 200m         on 4:30 AS:-

W/fins     1st    @
150 Fr/s 50 B/fly (or BR pull dolphin kick)

W/fins     2nd
@    150 Fr/s 50 Bk/s

N/fins      3rd
@    150 Fr/s 50 Br/s

Rest :30 sec’s

Drill /
Swim             6
x 50m           Fr/s on 1:20 AS:-

W/fins
25 ‘Shark Fin Drill’ – 25 Swim – no RI 25’s

Rest :30 sec’s

Pull
1 x 400m         Fr/s on 7:45

Rest :30 sec’s

Swim
2 x 150m         on 3:00 AS:-

100 Fr/s EZ – 50 Choice Form FAST (BK – BR or FL)

Warm
down            1 x
200m         Choice swum EZ to low HR

TOTAL  DISTANCE  SWUM  2500m        WELL
DONE  SWIMMERS

WARM
UP
6 x
100m
AS:-

1 – 2    Fr/s on 2:00

3 – 4    Br/s on 1:50

5 – 6    Bk/s
on 1:45

Rest :30 sec’s

Kick /
Drill
2 x
200m             I.M.
as 25 kick – 25 swim on 4:30

W/fins

Rest :30 sec’s

Swim                         4
x
200m              on
4:00 AS:-

W/fins  1st

@        150 Fr/s 50 B/fly

W/fins  2nd
@        150 Fr/s 50 Bk/s

N/fins   3rd
@        150 Fr/s 50 Br/s

N/fins   4th
@        200 Fr/s

Rest :30 sec’s

Drill /
Swim             6
x
50m               Fr/s
on 1:10 AS:-

W/fins                      25
‘Shark Fin Drill’ – 25 Swim – no RI 25’s

Rest :30 sec’s

Pull                          1
x
400m             Fr/s
on 7:15

Rest :30 sec’s

Swim                     2
x
150m            on 2:15 AS:-

100
Fr/s EZ – 50 Choice Form FAST

Warm
down
1 x
200m
Choice swum EZ to low HR

TOTAL  DISTANCE  SWUM  3000m        WELL
DONE  SWIMMERS

Warm Up
3 x 200m          Fr/s on 3:30 @ 1:00 RI.

Rest 1:00

Sprint
4 x 25m            B/fly
on :25sec’s @ :15 sec’s RI.

Rest 1:00

Sprint
4 x 25m
Fr/s on :21 sec’s @ 1:00.

Rest 1:00

Pull
1 x
400m          Breast pull on 11:35.

Rest 1:00 – 2:00

Swim
1 x 200m          Bk/s on 4:15.

Rest 1:00 – 2:00

Sprint
4 x 50m           Br/s on :52 sec’s @ 2:00
RI.

Rest 1:00 – 2:00

Warm Down    1 x
400m          Bk/s
on 8:30.

Total distance
2000m
WELL
DONE  SWIMMERS

Warm Up         1 x 1000m        Fr/s (40 laps)
on 14:55.

Rest 1:00

Kick
1 x 200m          Breast kick on 5:35.

Rest 1:00

Pull
1 x
400m          Breast pull on 11:35.

Rest 1:00

Sprint
8 x 25m
Br/s on :25sec’s @ 1:00
RI.

Rest 1:00 – 2:00

Swim
1 x 400m          Bk/s on 8:30.

Rest 1:00 – 2:00

Swim
1 x 200m
B/fly on 4:00.

Rest 1:00 – 2:00

Warm Down    1 x
200m          Choice EZ to low HR

Total distance
2600m             WELL  DONE
SWIMMERS

Warm Up         1 x
400m          I.M. EZ.

Rest 1:00

Swim
4 x 200m          Br/s on 4:20 @ :15 sec’s RI.

Rest 1:00

Swim
1 x
200m
Bk/s on 4:15.

Rest 1:00

Swim
1 x 300m          Fr/s on 6:15.

Rest 1:00 – 2:00

Kick
1 x 200m          Breast kick on 5:40.

Rest 1:00

Pull
1 x 200m          Breast pull on 5:45.

Rest 1:00 – 2:00

Warm down     1 x 300m
Bk/s on 7:30.

Total distance
2400m
WELL
DONE  SWIMMERS

Warm Up
4 x 200m          I.M. on 5:00 1:00 RI.

Kick
4 x 50m
Breast kick on 1:40 @ :30 sec’s RI.

Rest 1:00

Swim
2 x
100m             B/fly
on 1:55 @ 1:00 RI.

Rest 1:00 – 2:00

Sprint
1 x 50m
Fr/s on :44 sec’s.

Rest 1:00 – 2:00

Swim
1 x 300m          Bk/s on 6:00.

Rest 1:00

Swim
4 x
50m             B/fly
on :55 sec’s @ 1:00 RI.

Rest 1:00 – 2:00

Warm down

PULL
1 x 400m          Free pull on 7:39.

Total distance   2150
m
WELL
DONE  SWIMMERS

Warm Up

Pull
2 x
100m
Br/s PULL @ :30 sec’s RI.

Swim
1 x
300m
Fr/s on 4:28.

Rest :30 sec’s

Swim
4 x
50m                   Br/s
on :55 sec’s @ :15 sec’s RI.

Rest 1:00 – 2:00

Kick
8 x 25m
Fr/s on :45
sec’s @ :30 sec’s RI.

Rest 1:00

Kick
8 x
25m             Br/s
on :50 sec’s @ :30 sec’s RI.

Rest 1:00

Swim
1 x 300m          Fr/s on 6:12.

Rest 1:00

Sprint
8 x 25m
Fr//s on :22 sec’s @ 1:00 RI

Rest 1:00 – 2:00

Swim
1 x 400m          Fr/s on 7:30.

Rest 1:00

Sprint
4 x
50m             Fr/s
on :44 sec’s @ 1:00
RI.

Rest 1:00 – 2:00

Warm down     1 x
200m          Bk/s
EZ.

Total distance
2400m            S
T R E T C H        WELL  DONE
SWIMMERS

WARM
UP            1 x
800m            as 150
Free - 50 Form continuous to 800.

Rest :30 sec’s

Swim
4 x 100m
Fr/s on 1:40 OR
(2:00) at your own Race Pace Level of speed.  6
beat kick. FAST

Rest 1:00
– 2:00

DIVE  STARTS

POWERFUL BREAKOUTS

Drill/Swim
8 x 50m
Choice on 1:15. Explode 1st
15m of  each stroke. Mix strokes.

Rest
1:00

Swim
1 x 100m
Choice EZ to recover.

Rest :30 sec’s

Pull
8 x 25m
Choice Pull on :50 sec’s. Mix strokes.

Rest 1:00

Swim
1 x 100m
Choice EZ to recover.

Rest :30 sec’s

SPRINT
32 x 12.5m
Choice on :40 sec’s. Mix strokes

Rest 1:00

Swim
1 x 100m
Choice EZ to recover.

Rest :30 sec’s

Kick
4 x
50m
Choice kick on 1:30. Main
stroke kick

Warm down    1 x
200m
Choice swum EZ to low HR

TOTAL  DISTANCE
SWUM  2900m
S T R E T C
H        WELL  DONE  SWIMMERS

WARM UP

Shark Fin
Drill            4 x
100mFr/s drill @ :15 sec’s RI. Holding every position to the count of six. Body & head
in correct alignment..

With Fins

KickW/Fins
8 x 50m6 beat free kick with board @ :30 sec’s
RI. Kick from the hip, NOT from the knee. Pointy toes, loose ankles.

Drill/Swim
4 x 50m            Fr/s @ :15 sec’s RI. Correct technique.

No
Fins
Odds    @    Breathing on your left side

Evens    @    Breathing on your right side

Sprint/Pairs
8 x 12.5m        Fr/s ALL OUT @:30
sec’s RI. Correct body balance, breathing and technique.

Rest 1:00

Swim
2 x 200m        I.M. working your turns @ :30 sec’s RI

Drill
4 x 50m        Br/s PULL @
:15 sec’s RI. Keep your ‘Elbows UP’!

Kick
4 x 50m           Br/s kick @ :15 sec’s RI, AS

Odds    @    Kick on front / NO board

Evens    @    Kick on back / hands by side

Drill/Fins
8 x 25m         Br/s underwater with
dolphin kick ½ stroke arm pull. This is a SPEED DRILL. Come up to breath
when you need. Don’t   leave it too late. :15sec’s
RI

Warm
down        1 x
200m            Choice
swum EZ to low HR

TOTAL  DISTANCE
SWUM      2800m
S T R E T C H        WELL  DONE  SWIMMERS

THE FOLLOWING FEW WORKOUTS ARE WHAT OUR 'ELITE' SWIMMERS ARE DOING.
HAVE A GO ON YOUR OWN TIMES.

Warm
Up
1 x 200m        Bk/s
on 3:24.

Rest 1:00

Swim
6 x 200m        Fr/s on 2:33 @ :15 - 30 sec’s RI.

Rest 1 - 2:00

Swim
1 x 700m        Fr/s on 9:27.

Rest :30 sec’s

Swim
1 x 200m        Bk/s
on 3:25.

Rest :30sec’s

Swim
1 x 300m        Fr/s on 4:03.

Rest :30sec’s

Swim
1 x 200m        Bk/s
on 3:25.

Rest 1:00

Swim
1 x 300m        Fr/s on 4:03.

Rest 1:00

Swim
1 x 200m        I.M. on 3:20.

Rest 1:00

Sprint
8 x 50m        Fr/s on :35
sec’s @ 1:00 RI.

Rest 1:00

Warm
down        1 x
200m        Choice to low HR.

Total distance
3900m        S T R E T C
H        WELL  DONE
SWIMMERS

REHYDRATE & EAT FOOD HIGH IN
PROTEIN & CARBOHYDRATES TO RECOVER

Warm up
1 x 800m        I.M on 12:16.60.

Rest 1:00

Kick
1 x 200m         Free on 3:53.55.

Rest 1:00

Pull
1 x 200m        Fr/s on 3:03.69.

Rest 1:00

Swim
1 x 2200m        Fr/s on 29:58.34. Work hard
on this swim.

Rest 1:00

Swim
2 x 200m        Bk/s
on 3:06.42.

Rest 1:00

Warm down        1 x
200m        your choice to low HR.

Total Distance    4000 m
S T R E T C H        WELL  DONE
SWIMMERS

REHYDRATE & EAT FOOD HIGH IN
PROTEIN TO RECOVER

CHALLENGE
WORKOUT  FOR  'SOME'  BEAVERS  :>)

Warm Up Kick    1 x
400m        Free kick on 11:00.

Rest 1:00

Swim
1 x 400m        Bk/s
on 6:49.

Rest 1:00

Pull
1 x 800m        Fr/s pull on 13:25.

Rest :30 sec’s

Swim
8 x 100m        Fr/s on 1:14 @ :15 sec’s RI.

Rest 1:00

Sprint
8 x 50m        Fr/s on
:36sec’s @ :30sec’s RI.

Rest 1:00

Swim
2 x 200m        Bk/s
on 3:05 @ 1:00 RI.

Rest 1:00

Sprint
6 x 50m        Fr/s on
:34sec’s @ 1:00 RI.

Rest 1:00

Warm
down         1 x
200m        Choice to low HR.

Total distance       3700
m                 WELL  DONE
SWIMMERS

REHYDRATE & EAT FOOD HIGH IN PROTEIN & CARBOHYDRATES TO
RECOVER

DISTANCE - NOT FOR THE FAINT HEARTED
BEAVER

Warm up
1 x 1700m        I.M on 26:05.27.

Rest 1:00

Kick
1
x 400m          Free on
7:47.10

Rest 1:00

Pull

1 x 900m           Fr/s
on 13:46.61

Rest 1:00

Swim

1 x 1100m
Fr/s on 14:59.17.  Work hard on this swim.

Rest 1:

Warm
down           1 x
200m      Your choice to
low HR.

Total
Distance
4300 m                       WELL  DONE
SWIMMERS

REHYDRATE & EAT FOOD HIGH IN PROTEIN TO RECOVER

TAPER  WORKOUT 2
(you can use any FORM stroke instead of the BR/s)

Warm
Up                     1 x
400m
Fr/s – every 4th lap Br/s. Moderate pace –

long strokes. Concentrate on technique.

Rest 1:00

Pull
Set
4 x
125m
1st        Free on 1:50

2nd        25 Breast – 100
Free on 2:00

3rd        100 Breast – 25
Free on 2:10

4th        125
Breast on 2:20

Rest 1:00

Kick
Set
4 x
25m
Free on :40 sec’s (Fins assist)

4 x 25m
Breast kick on 1:00 (Fast)

Rest 1:00

Broken Swims

2 x       [4 x
50m]
Fr/s on 1:00. 2mins RI sets.

Max HR 80%  [148bpm]

Rest 2 mins

Main
Set
Swim the following sets twice through.

1 x
100m
Fr/s @ 75% effort ‘Tempo Pace”. Rest
:30sec’s

3 x
25m
Bk/s EZ to low HR (recovery) :10
sec’s RI

Rest 1:00

1 x
75m
Br/s “ALL OUT EFFORT”. Rest :30
sec’s

4 x
25m
Fr/s EZ to low HR (recovery) :10 sec’s RI

Rest 1 min – Repeat entire set x 1

Warm down     1 x
300m
Fr/s EZ or (50 back – 50 free) continuous to

300 and low HR.

Total
Distance    2400m
Well done – S T R E T C H   WELL  DONE  SWIMMERS

TAPER  WORKOUT
1        (you can use any FORM stroke
instead of the BR/s)

Warm
Up                     1 x
300m
Fr/s as 50 kick – 50 drill – 50 swim repeat continuous.

Rest :30 sec’s

Pull
Set
6 x
100m
Fr/s @ 80% of your MHR (148bpm) @ :20 sec’s RI.
Check your HR OKAY!

Rest 1:00

Main
Set
4 x
100m
Fr/s @ 85% effort @ :20 sec’s RI.Concentrate on technique & even pacing.

Rest 1 - 2:00 mins

1 x 150m
Br/s FASTER THAN 200m Race Pace.[Technique & DPS]
– Rest :30 sec’s

4 x 25m
Fr/s EZ to recover @ :10 sec’s RI.

Rest 1:00

Sprint
Set
4 x
25m
Fr/s Max Vo2 @ 2 – 3 mins RI

4 x 25m
Br/s Max Vo2 @ 2 – 3 mins RI

Rest 1:00

Kick
Set
8 x
25m
@ :15 sec’s RI

Odds    @        Free kick

Evens   @        Breast kick

Rest 1:00

Practice Dives & ‘Powerful
Breakouts” – 10 mins

Warm
down
1 x
200m
Choice to low HR.

Total
Distance
2150m +         Well done –
S T R E T C H   WELL  DONE  SWIMMERS

BREASTSTROKE  WORKOUT

Warm
Up        1 x
400m         Fr/s every 4th
lap Br/s. Moderate pace, good technique – rest :30
sec’s

Kick Set
1 x 200m         Breast kick

Rest 1:00

Drill
Set           4 x
75m           (50 drill / 25 swim) On the 1:20 –
Long strokes on the Drill – Build the swim.

1 – 2        Fr/s

3 – 4        Br/s

Rest 1:00

Main Set
1       3 x
200m        (100 Fr/s – 100 Br/s) on 3:45
(or :15 sec’s RI)

Rest 1:00

Swim
1 x 100m         Bk/s
EZ to loosen (recovery) :30 sec’s rest.

Pull
Set            4 x
50m           Breast pull
with fly kick with fins & small paddles. :15
sec’s RI.

Rest 1:00

Main Set
2       2 x 100m
Breast with ‘fast turns’
& ‘streamline off wall’. On the
2 minutes.

Rest 1:00

Sprints
8 x 25m           Sprint odds
Fr/s, Evens Br/s. BLAST first 5 strokes. Dive starts and walk back to recover.

Rest 1:00

Warm
down    1 x 200m
Choice to low HR.

Total Distance
2400m     Well done – S T R E T C H   WELL  DONE
SWIMMERS

FREESTYLE
WORKOUT

Warm
up
1 x 800m I.M on 12:16.60.

Rest 1:00

Kick

1 x 200m         Free on
3:53.55.

Rest 1:00

Pull

1 x 200m         Fr/s on 3:03.69.

Rest 1:00

Swim

1 x 2200m       Fr/s on 29:58.34.  Work
hard on this swim.

Rest 1:00

Swim
2 x 200m         Bk/s on 3:06.42.

Rest 1:00

Warm
down            1
x 200m         Your
choice to low HR.

Total
Distance         4000 m
WELL
DONE  SWIMMERS

FORM  STROKES   WORKOUT

Warm Up
1 x 400m
Fr/s – EZ – ST (stroke
count) Even Paced

Swim
4 x 100m      I.M. on 2:00

Kick
3 x 200m      1st Free – 2nd
Back – 3rd Breast @ :15 RI

With board

Pull
1 x 400m      Fr/s – Breathe 3, 5, 3, 5, 3
per 100 (Hypoxic breathing)

Swim
8 x 50m        B/fly on 1:15

8 x 50m        Br/s on 1:15

8 x 50m        Fr/s on 1:00

8
x 50m        I.M. order on 1:15

Warm Down 1 x
600m      as 100 Back – 100 Free continuous  EZ to low HR

Total
distance     4000m
WELL  DONE  SWIMMERS

BUTTERFLY  WORKOUT

WARM
UP             1 x
400m         Fr/s ‘SHARK FIN
DRILL’

With Fins

Pull
Set
6 x 150m         Odds @ Fr/s holding
even pace on 2:10

Evens @ Bk/s – descend 2 – 4 – 6

Speed
Set
12 x 25m         Free OR Fly on :30 or :35sec’s

All cruise 12.5m SPRINT 12.5m No

breaths from ‘flags to wall’ on all.

Kick
Set
4 x 100m         Your
major kick with board on 2:30

Descend 1 – 2, 3 – 4

Main
Set
4 x 250m         Fr/s - @ :45 sec’s RI    as

50 FAST – 50 EZ – 50 FAST – 50 EZ – 50 FAST. 1:00

Warm
down            1 x
200m         Choice swum EZ to low HR

TOTAL  DISTANCE  SWUM  3200m
WELL  DONE  SWIMMERS

INDIVIDUAL  MEDLEY  WORKOUT

Warm
Up
1 x 400m           Fr/s
– EZ – ST (stroke count) Even Paced

Swim
4 x 100m          I.M. on 2:00

Kick  With
board           3 x
200m          1st Free
– 2nd Back – 3rd Breast @ :15 RI

Pull
1 x 400m          Fr/s – Breathe
3, 5, 3, 5, 3 per 100(Hypoxic breathing)

Swim
8 x
50m              B/fly
on 1:15

8 x 50m              Br/s
on 1:15

8 x 50m              Fr/s
on 1:00

8 x 50m              I.M.
order on 1:15

Warm Down    1 x
600m          as 100 Back –
100 Free continuousEZ to low
HR

Total distance
4000m
WELL  DONE  SWIMMERS

DISTANCE  WORKOUT - IF
YOUR  GAME

Warm UP

5 x
200
Fr/s on 4:00.
Concentrate on technique and slowly warm up your muscles.

Rest  :30 sec’s

10 x 50m
Bk/s on 1:10 – work your hip rotation, hand entry and pull through to recover.

Rest :30 sec’s

Main
Set
3 x
400m
Fr/s on 7:00.
Descending 1 – 4

Rest :30 sec’s

3 x 200m
B/fly (OR your choice FORM STROKE) BROKEN – as follows:

1 x 50m
rest :05 sec’s

1 x 100m
rest :10 sec’s

1 x 50m
rest :25 sec’s

Repeat
Take extra rest between sets if required.

Swim the following set twice through:

[1 x
150m
Bk/s moderate pace on 3 mins.
]

[
]

2
x
[1 x
100m
Br/s FASTER pace on 1:50           ]

[
]

[1 x
50m
Fr/s SPRINT    on 1:00     ]

Warm
down     1 x 200m
Choice – swum EZ to low HR.

Total
distance
4100m
WELL   DONE   SWIMMERS

DISTANCE  WORKOUT - IF
YOUR  GAME

Warm
Up
10 x 150m       Fr/s on 3:00

10 x 50m         Choice drills
with Fins and Paddles @ :15 sec’s RI

Main
Set
6 x 300           Fr/s
on 5:30. Descending 1 - 3, 2 - 6.

Rest     1:00

Warm
down
8 x
25m             Choice
on :45sec’s. EZ to low HR

Total distance swum     4000m
WELL  DONE  SWIMMERS

BREASTSTROKE
WORKOUT

Warm
Up
1 x 600m         Fr/s swim
– last 300m do a variety of stroke drills continuous. No rest between. 25
Left arm, 25   Right arm, 25 breathe on the Left side only, 25
breath on the Right side only – 50 DPS (count your strokes) –
50 DPS – take one LESS stroke than the first 50 – 50 breathe to the
left for four strokes –  breathe to the right for four strokes
continue to end  – 50 DPS + Bilateral breathing – continuous
kick.

Drill                       8
x 50m           Breast
arm pull with flutter (fr/s) kick. @
:15 sec’s RI

Pullbuoy               1
x 400m         Breaststroke pull
– 1 dolphin kick. Concentrate on high elbows and stretching forward
– press on chest.

Rest :20 sec’s

Swim
3 x 200m
Fr/s on 3:30 (descend 1 – 3) ie; build speed
each one.

Kick                    1
x 200m         Breast kick –
no board.  Rest :20 sec’s

Kick                   8
x 25m           Breast
kick – no board. FAST @ :10 sec’s
RI

Swim
3 x 150m         as 25
fly, 100 breast, 25 free. No rest between strokes. Take :20 sec’s RI each 150m. More if you  really need it.

Swim
2 x (4 x 25m)   Continuous with :10
sec’s RI  (RI = rest in between  each swim.)  As:-

25 fly, 25 back, 25 breast, 25 free –
swim this four times through

Warm down     1 x 200m
Your choice – swum EZ (easy) to low HR (heart
rate.

Total
distance   3400m
WELL    DONE

BACKSTROKE    WORKOUT

WARM UP
1 x
200m
Fr/s as 25m ¾ catchup, 25m kick,  ¾ catchup, 25m kick
repeat.
No Fins No Paddles

Swim
6 x
50m
Bk/s on 1:15 – work your turns &
streamline off the wall out past the
flags.
No Fins

Drill Set
6 x 25m
Bk/s  DRILL @ :10
sec’s RI

With
Fins
1 –
2
@         Left arm only, right arm by
side

3 –
4
@         Right arm only, left arm by
side

5 –
6
@         4 Left arm,
4 Right Arm 8 normal - repeat to end.

Turn Set
6 x 25m
Bk/s.   Starting
MID POOL.  Work the
turn. Count your strokes from the flags -

the minute your feet hit the wall
– powerful kick OFF wall – dolphin kick and streamline out past
flags before you begin your swim after the turn.

Kick Set
6 x 25m
back kick no board. Work your legs. Don’t kick TOO deep.
With
Fins
Small FAST kicks.@ :20 sec’s RI

Pull Set
6 x 100m
as 75m Bk/s - 25m Fr/s    :30 sec’s RI each 100m.
Pullbuoy - No paddles

Sprint
Set
4 x        [8 x 12.5m SPRINT 12.5m EZ ] as follows:

:10 sec’s RI each 25 + 1:00 rest  between
the sets.

1st
set        Bk/s

2nd        set
Fr/s

3rd
set        Bk/s

4th
set        Fr/s

Warm down
2 x
100m
Choice stroke as 25 kick – 25 swim continue. :30
sec’s RI.  SWIM  EZ

TOTAL  DISTANCE
SWUM  2350m
WELL  DONE  SWIMMERS

For anyone GAME:
BUTTERFLY    WORKOUT

WARM
UP
10 x
100m         Fr/s every 4th
lap Bk/s
@ :20 sec’s RI

Sprint
Set         2
x        [8 x
12.5m]       1st set Free, 2nd
set Fly on :05 sec’s:30
sec’s rest between sets

Swim
1 x
100m           Choice EZ
to recover. Rest :20 sec’s

Kick
Set
8 x
50m             Odds
Dolphin kick, Evens Breast kick @ :15 sec’s RI

Main
Set                3
x [8 x 25m]    Fly. Slow & smooth. The way
to swim a 200m fly event.  In following order:

1st set
@         :10 sec’s
RI
[No real goal]

1 minutes REST

2nd set
@         :05 sec’s
RI
[Try to make the intervals]

1 minutes REST

3rd set
@         :10 sec’s
RI
[Swim at RACE  PACE]

When you swim this set comfortably your ready to swim a good 200m. (Without struggling or being in horrendous pain.)

Pull
Set
5 x
200m
Fr/s PULL @ 70% of your MHR with :15 sec’s RI.

Warm
down
1 x 200m
Bk/s easy, working the turns and powering off the
wall. Dolphin under water as far as possible.

TOTAL
DISTANCE  SWUM  3500m
WELL  DONE  SWIMMERS - STRETCH  AFTER  YOUR
WORKOUT

BREASTSTROKE  WORKOUT

WARM UP
1 x 200m
Fr/s as 25m ¾ catchup, 25m kick,  25m Shark fin drill, 25m kick repeat.

Swim
6 x
50m
Fr/s on 1:00 – work your flip turns.

Drill Set
@ :10 sec’s RI

6 x 25m

Br/s AS Push off wall – glide as long as possible – do the
split stroke breast and swim Br/s to  the 25m.
See how far you can get on the push off and glide.

Turn Set
6 x 25m
Br/s.   Starting MID POOL.  Work the turn. Remember two hands on the wall
at the same time. Streamline as far as you can before you begin your swim after
the turn.

Kick Set
6 x 25m
Breast kick hands in streamline position. Small skull of the
hands to breathe. Do not swim the FULL STROKE. This is a kick set. Feet
turned out, kick around and fast kick in, ankles together, souls of feet turned
IN – Glide, then start your next kick.

Pull Set
8 x 150m
swim in the following order:

1 –
4
@         Fr/s on 2:10

5th

@         50 breast / 100 free on 2:20

6th
@         100 breast / 50 free on 2:30

7th
@         all breast
on 2:40

8th
@         Choice of stroke

Sprint
Set
5 x        [8 x 12.5m SPRINT 12.5m EZ ] as follows:

:10 sec’s RI each 25 + 1:00 rest  between
the sets.

1st
set        B/fly (swim the EZ Fr/s)

2nd
set        Bk/s

3rd
set        Br/s

4th
set        Fr/s

5th
set        I.M. order (fly, back, breast,
free – repeat)

Warm
down
3 x
100m
Choice stroke as 25 kick – 25 swim continue. :30
sec’s RI.  SWIM  EZ

TOTAL
DISTANCE  SWUM  3050m
WELL  DONE  SWIMMERS - DON'T FORGET TO
S T R E T C H