WEEKLY WORKOUT

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WARM  UP                1 x 500m         Fr/s every 4th lap breaststroke

KICK                         1 x 100m        Br/s kick with board

DRILL                        4 x 100m        @  [25m kick + 25m swim] @ :30sec's RI                                                              sets of 100m.

                                     #1    @    Fr/s

                                     #2     @    Bk/s

                                     #3    @    Br/s

                             #4     @    B/fly

MAIN SET                3 x [4 x 50m] + 2 x 100m]    @    :20sec's RI for 50's & :30sec's RI for 100's

                                    #1st set    @     4 x 50m      Fly 85% effort @ :20sec's RI

                                                            2 x 100m    Free EZ @ :30 sec's RI

                                    #2nd set    @    4 x 50m     Bk/s 85% effort @ :20sec's RI

                                                            2 x 100m    Breast EZ @ :30 sec's RI

                                    #3rd set     @    4 x 50m    Br/s 85% effort @ :20sec's RI

                                                            2 x 100m    I.M. WORKING THE TURNS @ :30 sec's RI

SPRINTS                4 x 25m         Br/s Sprint (Dive start)    @     2 min RI

                                4 x 25m        Fr/s Sprint (Dive start)     @    2 min RI

                                :30 sec's rest

                                4 x 12.5m    Bk/s 'SPIN DRILL'     @     :20 sec's RI

                                                    *Spin Drill:- After pushing off, sit high in the water, looking back at wall, and spin arms as rapidly as possible. Improves hand speed through water on backstroke.

WARM DOWN    1 x 300m         Backstroke E - 'FINS'  optional  -   Concentrate on technique.

 

Total  Distance         2800m

ENDURANCE   WORKOUT

WARM UP Swim the following in 12 mins

                        1 x 125m Fr/s + 25m Bk/s

                        1 x 125m Fr/s + 25m Br/s

                        1 x 125m Fr/s + 25m B/fly

                        1 x 125m Fr/s + 25m Br/s "UNDERWATER"

 

DRILL        10 x 50m Fr/s on 1:00 in the following order:-

W/FINS            ODDS @ 25m finger tip drill + 25m Head-Up Fr/s

                        EVENS @ 25m thumb-on-thigh + 25m Catch-up

 

MAIN SET 8 x 50m Sprints as Fast 50’s from dive start & record time.

                        ODDS @ 50m Fr/s on 3:00 (with 50m recovery choice)

                        EVENS @ 50m NON-FREE on 3:30 (with 50m recovery choice)

 

KICK SET 1 x 500m EZ W/Fins to loosen muscles

 

TURNS        12 x 25m on :40 sec’s (start from 12.5m or MIDDLE OF POOL)

                        4 x 25m - slow @ Br/s

                        4 x 25m - medium @ B/fly

                        4 x 25m - fast @ Fr/s

 

WARM DOWN 1 x 100m EZ - CHOICE STROKE

TOTAL DISTANCE 2800m             'WELL  DONE'

 

 

                                          HARD  BREASTSTROKE  WORKOUT

 

WARM UP 1 x 500m    Fr/s with every fourth lap butterfly.

                        2 x 100m    Br/s KICK, (kick butt, flex feet at finish of kick, long and powerful)

 

MAIN SET (1) 2 x (5 x 100m) @ :30 RI + 1 min rest between sets.

                            #1 @ 100m Fr/s

                            #2 @ 25m Br/s + 75m Fr/s

                            #3 @ 50m Br/s + 50m Fr/s

                            #4 @ 75m Br/s + 25m Fr/s

                            #5 @ 100m Br/s

MAIN SET (2) 2 x (3 x 50m) @ :20 RI "EMPHASIS ON STROKE LENGTHS"

                            #1 @ 25m Fr/s + 25m Br/s

                            #2 @ 25m Br/s + 25m Fr/s

                            #3 @ 50m Br/s FAST.

REST 1 MIN

SPRINTS 4 x 25m Bk/s on 1:00, EMPHASIS ON CATCH & PULL – POWER

 

WARMDOWN 1 x 600m EZ - alternating by 100’s Fr/ Bk

 

Total distance 2800m

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