Weekly Workouts No. 1

Warm Up 2 x 300m Fr/s @ :15 sec's RI

Swim 12 x 50m on :55 sec's (1:00) as

Odds @ Fr/s

Evens @ Your main FORM stroke

Swim 6 x 200m Fr/s build speed 1 - 3, 4 - 6 on 2:50 or (3:30)

Swim 3 x [2 x 75m Fr/s on 1:10 (1:15) ]

Swim 6 x 25m 1st set B/fly, 2nd set Bk/s, 3rd set Br/s on :35 sec's (:40

sec's) then repeat.

Warm Down 2 x 100m Bk/s EZ @ :30 sec's RI

Total distance swim 3200m Well done swimmers

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Warm Up Your choice of stroke swum as follows:

50 kick / 100 drill / 150 pull / 200 swim / 150 kick / 100 drill / 50 pull

Pull / Fins 10 x 50m B/fly with pullbuoy and fins @ :10 sec's RI

[1 x 200m Fr/s negative split 2:45 (2:50) (use your own interval if this is

too fast) ]

3 x [1 x 100m Fr/s drill on 1:40 (1:45) ]

[4 x 50m Fr/s build within the 50 to fast on :50 sec's (:55sec's) ]

Swim 1 x 200m Reverse I.M. Drill - rest :30 sec's

Warm Down 10 x 75m KICK with fins as 25 dolphin / 50 choice @ :10 sec's RI

Total distance swim 3750m Well done swimmers

Warm Up

Endurance 1

1 x 200m Fr/s no rest - continue to next swim

1 x 200m Bk/s no rest - continue to next swim

1 x 100m 50 Bk/s - 50 Fr/s - Rest :30 sec's

D.P.S 10 x 50m @ :10 sec's RI (Concentrate on Distance Per Stroke)

Odds @ Fr/s on :55 sec's

Evens @ Bk/s on 1:00

Test Set AS BELOW:

3 x 100m on 1:45 HR 50BBMax

1 x 200m Fr/s swim on 4:00

3 x 100m on 1:45 HR 40BBMax

1 x 300m Fr/s swim on 5:00

3 x 100m on 1:45 HR 40BBMax - AS:

1st 100 = 30BBMax

2nd 100 = 20BBMax

3rd 100 = 10BBMax

1 x 400m Fr/s Swim Down on 7:00

Technical

2 x [2 x 50m] Fins on as (10m underwater / 15m fast drill/ 25m easy)

1st set Fr/s

2nd set Bk/s

12 x 50m Fins on 1:10 as (25m underwater kick / 25m choice drill)

1 x 100m Bk/s swim easy

Warm down 1 x 400m as drill / swim x 50's (100 of each stroke)

Total distance swum 5100m Well done swimmers

WARM UP

DRILL / PULL 4 x 100m as 50 back pull – 50 breast kick @ :15sec’s RI each 100

DRILL / FINS 4 x 100m SHARK FIN DRILL @ :20 sec’s RI BREATH BOTH SIDES. 65% effort. Concentrate on technique. Push off – 6 kicks – pull through & rotate to left side – hold position for 6 kicks – slide arm up (elbow pointing to ceiling – palm of hand facing inwards towards face) – hold for 6 kicks. Rotate to your front as arm stroke recovers to full streamline position – hold for 6 kicks. REPEAT on opposite side. NOTE: Maintain a continuous even kick throughout each 100. Keep even pace.

ARE YOU FIT?

SPEED - FITNESS - EFFICIENCY

(Time) (Heart Rate) (Technique)

TEST: 10 x 50m on 2:30. Do your best to swim to given times. The idea is to take ‘near your best tonight’, add 10 seconds and swim as follows:

Swim in following order, 5 seconds apart:

Names	1^st 50	2^nd 50	3^rd 50	4^th 50	5^th 50	6^th 50	7^th 50	8^th 50	9^th 50	10^th 50
Andrew 27PB	37sec's	36sec's	35sec's	34sec's	33sec's	32sec's	31sec's	30sec's	29sec's	28sec's
Peter D 28PB	38sec's	37sec's	36sec's	35sec's	34sec's	33sec's	32sec's	31sec's	30sec's	29sec's
Stephen 32PB	42sec's	41sec's	40sec's	39sec's	38sec's	37sec's	36sec's	35sec's	34sec's	33sec's
Peter N 33PB	43sec's	42sec's	41sec's	40sec's	39sec's	38sec's	37sec's	36sec's	35sec's	34sec's
Pamela 33PB	43sec's	42sec's	41sec's	40sec's	39sec's	38sec's	37sec's	36sec's	35sec's	34sec's
Scott 34PB	44sec's	43sec's	42sec's	41sec's	40sec's	39sec's	38sec's	37sec's	36sec's	35sec's
Kasey 34PB	44sec's	43sec's	42sec's	41sec's	40sec's	39sec's	38sec's	37sec's	36sec's	35sec's
Aaron 35PB	45sec's	44sec's	43sec's	42sec's	41sec's	40sec's	39sec's	38sec's	37sec's	36sec's
Craig 35PB	45sec's	44sec's	43sec's	42sec's	41sec's	40sec's	39sec's	38sec's	37sec's	36sec's

Warm Down 2 x 500m All long EZ strokes @ 1 min RI

1^st 500m @ 50 Free – 50 Back continuous

2^nd 500m @ 50 Back – 50 Breast continuous

TOTAL DISTANCE SWUM 2300m WELL DONE SWIMMERS

LONG DISTANCE WORKOUT

Warm Up 1 x 400m Choice Form stroke

1 x 400m Fr/s

Rest :30 sec's

Drills 1 x 600m Choice Stroke Drills

Rest :30 sec's

Pull /Paddles 4 x 200m Fr/s with pullbuoy and paddles on 3:00 or (3:30)

Kick 1 x 400m Choice on 7:30 - work your legs.

Swim 4 x 100m Choice FORM STROKE on 2:15

Rest :30 sec's

Swim 4 x 200m Fr/s on 3:00

4 x 100m Fr/s FAST on 1:30

Warm down 1 x 200m Bk/s EZ

Total distance 4400m Well done swimmers.

BREASTSTROKE - QUALITY - DRILLS - DRILLS - DRILLS>

Warm Up 1 x 800m Fr/s – moderate pace on 10:00

Mono Fin 8 x 25m Dolphin kick @ :15 sec’s RI. FEEL the UNDULATION OF YOUR BODY.

Breast Drills

1. W/fins 2 x 25m Underwater, dolphin kick, FAST Br/s arms @ :30 sec’s RI.. *Speed Progression Drill

2. Squat Jumps - out of pool complete 16 fast squat jumps arms by side – thumbs forward.

3. Timing 2 x 25m Swim Br/s with 1 dolphin kick / 1 br/s kick alternate @ :10 sec’s RI each 25m.

Finis / Paddles 4 x 100m Fr/s @ EVEN PACE – hand entry – fingertips – wrist – elbow – shoulder :30 sec’s RI

Br/s Progression Drills 1

1. Kick 2 x 25m Streamline kick on front @ :05 sec’s RI

2 x 25m Torpedo kick on back @ :10 sec’s RI

2. Sculling 2 x 25m Windscreen sculling with slow fr/s kick @ :10 sec’s RI

3. Squat Jumps - out of pool complete 16 fast squat jumps arms by side – thumbs forward.

4. Timing 2 x 25m Swim Br/s with 1 dolphin kick / 1 br/s kick alternate. @ :10 sec’s RI each 25m.

5. Kick – Reduce number of kicks – High Hip position

2 x 25m Streamline kick on front @ :05 sec’s RI

2 x 25m Torpedo kick on back @ :10 sec’s RI

Minimum Strokes – Maximum Speed

4 x 50m Br/s @ :30 sec’s RI

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

TOTAL DISTANCE SWUM 2200m WELL DONE SWIMMERS

BACKSTROKE - QUALITY - DRILLS - DRILLS- DRILLS<

Warm Up 1 x 800m Fr/s – moderate pace on 9:00

Back Drills all at :10 sec’s RI 1. W/fins 4 x 25m Double arm – bent arm stroke finish (underwater arms by side – scull at bottom of stroke coming up thumbs first.

4 x 25m Same drill – Odds @ Left arm, Evens Right arm

4 x 25m Same drill – L arm – R arm – Double arm repeat

2. Double arm bend arm mid stroke. Hands up to shoulders, all underwater.

4 x 25m double arm bend arm mid stroke.

4 x 25m Same drill – Odds @ Left arm, Evens Right arm

4 x 25m Single arm mid stroke with maximum trunk rotation Don’t let elbow come back 1^st – push hip and shoulder out of water. Odds L arm, Evens R arm

3. Streamlining off Wall 4 x 25m Bk/s - dolphin off wall – passed flags and swim to end

Mono Fin 8 x 25m Dolphin kick @ :15 sec’s RI. FEEL the UNDULATION OF YOUR BODY. Normal fins may be used.

Minimum Strokes – Maximum Speed

4 x 50m Bk/s @ :30 sec’s RI. Work your turns.

Finis / Paddles 4 x 100m Fr/s @ EVEN PACE – hand entry – fingertips – wrist – elbow shoulder :30 sec’s RI - Normal paddles may be used.

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

TOTAL DISTANCE SWUM 2500m WELL DONE SWIMMERS

TAPER WORKOUT: Thursday / Stanhope 11/12/03

Warm Up 1 x 400m Choice – moderate pace on 8:00

Don’t chicken out of this kick set:

Kick 1 x 200m best stroke kick, no board, alt side, back, front x 25’s on 4:30 or 5:00

Kick 4 x 50m Build speed 30m – Explode 20m best stroke kick, board optional on 1:40

Kick 2 x 50m Very very hard. Best stroke kick on 2:00

Stretch those legs.

End. 2 - Sprint

Swim 2 x 400m Fr/s on 6:00 or 6:30. HR 28BBM. Even Paced.

Dive / Recovery

4 x [1 x 25m dive - SPRINT best stroke + 50m Fr/s EZ]

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

TOTAL DISTANCE SWUM 2200m WELL DONE SWIMMERS

9th Dec 03: Lane 6 - QUALITY SPEED WORK

WARM UP 1 x 300m Fr/s as 50 Catch-up, high elbows – 50 kick – 50 swim repeat continuous – no rest interval.

Swim 1 x 200m I.M. OR CHOICE STROKE. Rest :30 sec’s

Kick 4 x 50m Free kick with board: Make that water BOIL :10 sec’s RI (this is HARD WORK) Rest :30 sec’s

Pull 1 x 200m I.M. PULL OR CHOICE FORM STROKE Rest :30 sec’s

Swim 1 x 200m I.M. OR CHOICE STROKE Rest :30 sec’s

Kick 4 x 50m Choice kick (not FR) NO board: Work your legs. :10 sec’s RI (this is HARD WORK) Rest :30 sec’s

Pull 1 x 200m Fr/s PULL – work your turns – Streamline off walls. Rest :30 sec’

SUPER FAST SET Fins 4 x 50m Fr/s with fins from a push start. Swim your best time or under. :15 sec’s RI 1 minutes rest

Paddles 8 x 12.5m Fr/s with paddles, HEAD OUT no rest interval.

Swim 1 x 200m Br/s - work you turns. DON’T GASP FOR AIR, NOR grab end of pool AT TURN.

Swim 1 x 50m Choice to deep end of pool.

Dive/Flip 4 x 25m Fr/s from a dive (flip at the 25m mark to practice accelerating into turns).

Swim 1 x 200m Bk/s – work turns – count strokes from wall – correct turn and streamline off wall.

Dive/Sprint 1 x 25m FAST dive start, choice stroke and sprint to 25m then easy Fr/s to shallow end of pool.

Warm down 1 x 300m Choice swum EZ to low HR

TOTAL DISTANCE SWUM 2700m WELL DONE SWIMMERS

Sunday , 7 December 2003

Workout for Backstrokers:

Warm up 1 x 100m Swim the following swims as 50 free - 50 back. Rest :20 sec's between

1 x 200m each set distance.

1 x 300m

Swim 12 x 25m Bk/s - 15m all out / 10m EZ. Swum on :45sec's

1 x 200m Fr/s EZ

Main Set Swim the following set x 'Three Times'

1 x 200m Back / Free x 50's. Rest :25sec's

1 x 150m Back / Free x 50's. Rest :20 sec's

1 x 100m Back / Free x 50's. Rest :15 sec's

1 x 50m Bk/s Rest: 10sec’s

Repeat entire set twice through.

Drill Set 1 x 200m Bk/s drills swum EZ. Rest :20 sec's

Kick Set 4 x [4 x 25m] Back kick with FINS (at least 15m under water). :15 sec's RI + :20 sec's RI Sets.

Drill Set 1 x 200m Bk/s drills swum EZ. Rest :20 sec's

Speed Set 4 x 25m Bk/s ALL OUT @ 1:00 RI.

Warm down 1 x 400m Fr/s EZ to fully recover.

Total Distance 3900m Well done swimmers.

Tuesday, 2 December 2003

Good Technique (remember - reduce distances and make times to suit yyour capabilities) This workout is NOT for the Faint Hearted nor Unfit swimmer.

Warm Up 1 x 400m Free / Back x 50's continuous on 6:00

1 x 300m I.M. on 5:00

1 x 200m Free / Back x 50's continuous on 3:00

1 x 100m I.M. on 1:40

Kick Set 1 x 200m on 4:00 (stretch your legs)

2 x 100m on 2:00 (as above)

4 x 50m on 1:10 as (20m fast)

Pull Set 1 x 200m Fr/s on 3:00

2 x 100m Fr/s on 1:40

4 x 50m Fr/s on :50sec's

Technical 8 x 50m Main stroke on 1:00 as

Odds @ Stroke count

Evens @ 15m fast drill

4 x [50m D.P.S (distance per stroke)]

[20m sprint (no breathing) 30m easy 1st stroke continue]

AT (Anaerobic Threshold)

12 x 100m Fr/s on 1:40 or (1:50) (Descend 1 - 3) Hold pace.

8 x 20m sprint (swim to the 50) on 1:15

* 1 - 3 - 5 - 7 - Dive

*2 - 4 - 6 - 8 - Turns. (5m in / 15m out from wall)

Swim Down 10 x 50m on 1:00 swim to low HR

Total distance 5100m WELL DONE SWIMMERS

Monday, 1 December 2003

Pre Race Warm Up - FOR THE ELITE MASTERS SWIMMER.

**All swimmers can follow this program, simply cut back on distances and give yourself more time where needed. Good luck.

Warm Up 1 x 800m Fr/s as (400m swim / 200m kick / 200m Pull)

1 x 200m Choice stroke drills as (1st 15m of each 50 as speed drills)

Swim 8 x 50m Fr/s on 1:00 as

Odds @ easy

Evens @ pace

Swim 6 x 50m I.M. order (no freestyle) on 1:00 as

Odds @ easy

Evens @ pace

Swim 1 x 100m Fr/s swim easy

Dive / 4 x 25m Choice stroke, dive - timed (descend) 1 - 4, walk back

Walk backs

Practice starts and turns

Swim 1 x 100m Fr/s swim easy

V02max 4 x (8 x 50m)

1st on :55 sec's 2nd on :50 sec's

3rd on :45 sec's 4th on :40 sec's

Swim Down 10 x 50m on 1:00 swim to low HR

Total distance 4100m WELL DONE SWIMMERS

Sunday, 30 November 2003

Good Technique

Warm Up 4 x 100m Fr/s AS:- Dive glide 1st 15m of each 100m @ :30 sec's RI

Race Pace 2 x 400m Fr/s on 6:00 (descend 1 - 2) Last 100m, descend 25's last 25m Max on both 400's.

Kick Set 1 x 200m Free kick on 3:30 OR 4:00 (stretch legs after)

2 x 25m Free kick underwater on :45 sec's

Race Pace 16 x 25m Main stroke on :45 sec's (@ 200m pace)

1 x 600m alternate as (100 Free kick/100 I.M. pull continuous)

Test 1 x 400m Fr/s - dive (goal time) timed

1 x 200m Bk/s swim down

Sprint Work 4 x 100m Choice as (1st 25m Dive timed / 75m easy) on 2:00

Warm down 1 x 300m as Free / Back - Free / Breast - Free / Fly x 50's. Easy to low heart rate.

Total distance 3750m WELL DONE SWIMMERS

Thursday, 13 November 2003

Backstroke Workout

Warm up 1 x 400m Fr/s on 6:00 or( 7:20) @ (70% of Max Vo2 for all of the warm up)

1 x 300m as 50 FR - 50 BK DRILL - 50 FR on 4:25 or (5:45)

1 x 200m as 50 BK - 50 BR - 50 BR DRILL - 2 kicks, 1 pull - 50 BK on 2:50 or (4:10)

1 x 100m Choice stroke

6 x 125m BK @ :15 sec's RI @ (A2 Pace, 70 to 80% of Max VO2,)

(Effort at 83% of speed.)

Speed Set 2 x 100m Fr/s @ Race Pace (LP1 - High lactate production) 1:00 RI

Recovery Set 1 x 300m Fr/s - keeping DPS (distance per stroke) @ (70% of Max Vo2)

Main Set Quality Set

Swim 4 x 200m Bk/s on 3:00 or (4:00) @ (AOV - Aerobic Overload. 90% of VO2 Max)

Rest 2:00

4 x 50m Choice of strokes on :40sec's or(1:15)

Recovery Set 1 x 200m Kick, alternating 50 BK, 50 FR @ (70% of Max VO2) Rest :30 sec's

Pace-Set 10 x 50m FR on :45 sec's or (1:00) @ (AOV - Aerobic Overload. 90% of VO2 Max)

Warm Down 1 x 250m BK EZ @ (A2 Pace, 70 to 80% of Max VO2)

Total Distance 4200m WELL DONE

Saturday, 8 November 2003

CHALLENGE WORKOUT

Anyone can have a go at this workout. Just don't try to swim on the fast times if you are not there. Swim within your own ability, make sure you have enough rest and cut back on the distances. ie; 5 x 200 change to 5 x 100's (only the beginner). 20 x 50 warm down change to 10 x 50/s. etc. Good Luck.

Warm up 1 x 400m choice stroke on 6:30

Technical

Swim 6 x 50m Choice on 1:30 as (15m FAST / 35m Recovery)

Swim 1 x 200m Choice on 4:00

Swim 2 x 50m Choice on 1:30 as Stroke Count

Kick/Drill 8 x 50m on 1:45 as (25m underwater Dolphin kick on

back FAST / 25m Choice Drill)

Endurance. 1

Swim 5 x 200m Odds @ Fr/s on 3:20 (breath 3-5-7)

Evens @ I.M. (each stroke, drill / swim x 25's) on 4:00

Swim 1 x 400m I.M. as (2 x 200 I.M. continuous)

Pull 1 x 300m Choice Pull (breaststrokers arms only working on the

undulation of the body) Rest :30 sec's

Kick 1 x 200m Fr/s kick, no board

Swim 1 x 100m Choice stroke EZ

Swim Down

20 x 50m Fr/s on 1:00 or 1:15

Total distance swum 4400m WELL DONE

Saturday, 8 November 2003

BUTTERFLY WORKOUT - FEEL LIKE A DOLPHIN

10 minutes stretch before commencing and at conclusion of session.

This is a workout for the new flyer to help you get the feel of the stroke. Mind you, the elite swimmers would also benefit from doing this workout as part of their longer workouts. Good luck.

WARM UP 8 x 100m Your choice of stroke, break it up into different strokes, kick and/or drill if you wish. Practice your turns throughout your warm up Remember, the warm up is just that. Swim relaxed and stretch your muscles out. :30 sec’s RI

MAIN SET 40 x 12.5m B/fly. Nice and SLOW. NO BREATHING AND NO KICKING FOR EVERY 12.5m. Arms only. Feel the undulation of your body with each pull through of your arm stroke. Allow your body to Move Like a dolphin :30sec RI.

WARM DOWN 1 x 400m Freestyle/Backstroke – By 50’s - EZ (fins optional) (EZ = easy)

TOTAL DISTANCE 1700m WELL DONE

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Sunday 2nd November 2003 Distance Workout

Warm Up 4 x (1 x 100m + 1 x 50m) 100 Fr/s breathing every third stroke.

(50m 1 arm Fr/s, alternating arms at 25m)

@ :30 sec's RI

Kick 10 x 50m on 1:15 as 25 choice form kick, 25 free kick with board.

Sprint the free kicks.

Main Set 4 x 400m Fr/s (interval 1st swim + :20 sec's) as:-

1st @ with pullbuoy and paddles

2nd @ Odds Fr/s Evens Br/s x 50's continuous

3rd @ 75 Fr/s 25 B/fly continuous

4th @ 20 x 25m B/fly with fins @ :30 sec's RI

Warm down 1 x 300m Bk/s with fins, concentrate on hip rotation, hand entry and

pull through. Swim EZ to low HR.

Total Distance 3000m WELL DONE

Monday 27th October 2003

Warm Up 8 x 50m Choice swim on 1:00

Rest 1:00

Kick 12 x 25m Free kick with board on :40 sec's

Rest 1:00

Sprint 3 x 100m Main Stroke on 1:50

Rest 1:00

Drill 4 x 25m @ :10 sec's RI. Breast knees: Swim breaststroke with a pull-buoy between your knees.

Goals: *Feel water pressure on your ankles and on your legs;

*Increase the strength of your knees' muscles

*Synchronize the kick with the stroke.

Drill 4 x 50m @ :20 sec's RI. Victor-Davis: Swim breaststroke performing three

strokes very fast and high out of the water (at a 60 to 80 degree angle),

followed by 3 strokes with a long layout and pause.

Goals: *Increase the power of your arms and your legs;

*Synchronize the kick with the stroke;

*Maintain your body high on the water.

Swim 4 x [3 x 50m] Fr/s descending 1 - 3. Rest 1:00 after each set.

Rest 1:00

Swim 12 x 25m I.M. order on :40 sec's

Rest 1:00

Swim 3 x 100m Choice swim on 1:40

Warm down 6 x 50m Choice swim on :1:10 EZ to low HR

Total distance swum 2800m WELL DONE

Tuesday 21st October 2003 BUTTERFLY WORKOUT 2

'QUALITY NOT QUANTITY'

Warm Up 1 x 400m Fr/s with every 4th lap Bk/s

Rest :30 sec's

Swim 5 x 100m B/fly on 2:00 as 3 strokes, breathing every stroke, then 2 strokes 1 breath, 3 strokes Fr/s. Repeat to finish. Keeping 'hips' up at all times. Rest :40 sec's

Swim 4 x 50m B/fly @ :20 sec's RI. Even Paced. Fins optional. EVEN PACED.

Swim 2 x 200m as 1st 100 as Fr/s, 2nd 100 as B/fly. :30 sec's RI each 200m.

Rest :30 sec's

Swim 1 x 200m as 3 strokes B/fly (breathing every stroke), 1 stroke B/fly NO breathing, followed by 3 strokes Br/s, repeat to end.

Warm down 1 x 400m Bk/s with every 4th lap Fr/s swum EZ to low HR

Total distance swum 2100m WELL DONE

Tuesday 21st October 2003 BUTTERFLY WORKOUT 1

Warm Up 1 x 400m swum continuously as:- 100m Fr/s - 100m Bk/s - 100m Fr/s PULL - 100m dolphin kick with board.

:30 sec's Rest

8 x 50m B/fly @ :30 sec's RI AS:- 2 strokes left arm, 2 strokes right arm, two whole strokes continuous at high stroke rate.

1 minutes rest

Main Set 8 x 100m B/fly @ 1 minutes RI (this is very important to recover)

2 strokes left arm, 2 strokes right arm, two whole strokes continuous at high stroke rate.

Swim 2 x 200m Fr/s as 50m FAST 50m EZ 50m FAST 50m EZ

1 minutes rest

Pullbuoy 4 x75m B/fly @ 100% effort @ 1 minutes RI (concentrate on technique - rythm)

Warm down 1 x 400m as 25m walk and stretch - 75m Bk/s continuous to 400m swum EZ to low HR

Total Distance swum 2700m WELL DONE

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Saturday 18th October 2003

Warm Up 1 x 800m Choice swim

Swim 16 x 25m IM on :35sec's as

Odds @ drill

Evens @ SC (Count your stroke and work on your finishes)

Paddles 4 x 100m Fr/s with paddles on 1:50 (descend 1 - 4)(1:30 for the faster swimmer)

Swim 8 x 50m Choice on your own cycles

1 @ drill/swim x 25's

2 @ 15m fast / 35m easy

3-4 @ 20m fast / 30m recovery

5-6 @ 25m dive timed with 25m recovery

7-8 @ 50 dive timed with 150 recovery

Swim 4 x 100m on 1:50 (1:35 for the faster swimmer)

Odds @ Free / Back x 50's

Evens @ Reverse IM.

Warm down 1 x 300m Choice swim down.

Total distance swum 3000m. WELL DONE

I.M. Workout with emphasis on BREASTSTROKE. The times given are only a guide. Use your own intervals.

10 mins stretching prior to swimming.

Warm Up 1 x 200m Freestyle @ drill-kick-swim, 1/4 catchup, body position, pull through &

continuous kick.

6 x 50m Fr/s on 1:05

6 x 50m on 1:20 as 25 fly/fly; fly/bk; bk/br; br/fr; fly/bk; bk/br.

Pull Set 8 x 150m 1st 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

Main Set 8 x 100m I.M. Descend 1 - 5 on 2:10. Last 3 on 2:30 (same speed as #5) The faster

swimmer, please do these at your speed level. NOT on these times given.

Warm Down 1 x 200m Backstroke swum EZ (easy) to low HR (heart rate).

5 mins stretch after workout.

Total distance swum 3000m. WELL DONE

SPECIFIC SPRINT WORKOUT - remember to S T R E T C H

Warm Up 1 x 400m Fr/s - long strokes, stretch out those muscles nice and easy.

Kick 1 x 200m Br/s (or your main stroke) kick, no board.

Main Set 1 x 400m Fr/s on 8:00, EVEN PACED. Faster swimmers choose your time.

1 minutes rest

8 x 12.5m Sprint Fr/s + 12.5 EZ on :45 sec's

1 minutes rest

2 x 200m Fr/s on 4:00, EVEN PACED.

1 minutes rest

8 x 12.5m Sprint Br/s + 12.5m EZ on :45 sec's

1 minutes rest

4 x 100m Fr/s on 2:15, EVEN PACED

1 minutes rest

8 x 12.5m Sprint Bk/s + 12.5 EZ on :45 sec's

1 minutes rest

10 x 50m Fr/s on :55 sec's, EVEN PACED

1 minutes rest

8 x 12.5m Sprint B/fly + 12.5m EZ on :45 sec's

Warm down 1 x 200m EZ Bk/s (fins optional) work on technique. Swim to low HR

Total distance swum 2900m

QUALITY STRETCHING AFTER WORKOUT - ; WELL DONE

Aerobic Base Workouts from Sickies.com **Copy and paste into a word Doc. Change to larger font - Print - pack and off to the pool. Enjoy - always think 'Technique'..

1. Choose your aerobic base interval for all sets.

6 x 100m as 2 @ Fr/s - 2 @ Drill - 2 @ Form Stroke @ :10 sec's RI

1 x 400m as 100 Fr/s - 100 Form stroke - 50m kick - 50 swim - 50 m kick - 50m swim continuous

1 x 300m Fr/s

1 x 200m Fr/s

1 x 100m Fr/s

8 x 50m Fr/s @ :10 sec's RI

1 x 200m Fr/s

1 x 100m Fr/s

6 x 50m Fr/s @ :10 sec's RI

1 x 100m Fr/s

4 x 50m Fr/s @ :10 sec's RI

1 x 200m Choice swim down EZ

Total Distance 3100m

2. Choose your aerobic base interval for all sets.

[1 x 200m Fr/s ]

[1 x 100m Form stroke ] Repeat these by 2

[1 x 50m Choice kick ]

4 x 50m Kick or Form stroke @ :10 sec's RI

Broken 1500m as

50-100-150-200 @ :15 sec's RI 5 x 100 @ :20 sec's RI-50-100-150-200 @ :15 sec's RI

4 x 50m Kick or Form stroke @ :10 sec's RI

1 x 200m Choice swim down EZ

Total Distance 3000m Well done