Tuesday – Fly and Breaststroke combo
Warm Up 200 F/S 100 B/S 100 BR/S 8 x 25 F/S @45 as: Odds – Build Evens – 1/2 Fast / 1/2 EZ Main Set 8 x 50 Fly … Continue Reading Tuesday – Fly and Breaststroke combo
Monday – descend at the end
Warm Up 200 F/S 200 Choice 100 Kick – own choice 4 x 25 Fly @50 4 x 25 F/S @45 NB first and last 5m 2 x 50 F/S … Continue Reading Monday – descend at the end
Wednesday – Adding some metres
Warm Up 100 F/S 200 B/S 6 x 50 F/S kick @1:20 Main Set 400 F/S pull with paddles @7:00 2 x 200 F/S @3:30 4 x 100 F/S … Continue Reading Wednesday – Adding some metres
Tuesday – 200 combos
Warm Up 200 F/S 200 B/S 100 Scull as 25 Y-scull/25 T-scull Main Set 12 x 50 @1:00 as: 4 x 15m FAST / 35m EZ 4 x 15m EZ … Continue Reading Tuesday – 200 combos
Monday – kick to IM
Main Set 4 x 50 Dolphin kick on Back with Fins @1:00 4 x 100 IM @2:00 4 x B/S Vertical Kick for 20 secs then 5 blasts 4 x … Continue Reading Monday – kick to IM
Wednesday – Fast and EZ
Warm Up 200 F/S 100 B/S 100 BR/S *Focus on reducing stroke count through each 50 Main Set 16 x 25 as: 4 x 25 F/S Kick as 10 Fast … Continue Reading Wednesday – Fast and EZ
Tuesday – Free and Back Pull
Warm Up 100 sculling 100 B/S 200 IM 4 x 25 F/S NB first 5m and last 5m and first stroke 2 x 50 F/S NB in red zone and … Continue Reading Tuesday – Free and Back Pull
Monday – Swim fast – recover – repeat
Warm Up 600m as: 150 F/S swim 50 F/S kick 150 B/S swim 50 B/S kick 150 F/S swim 50 F/S kick 9 x 50 F/S kick @1:20 aim 55s … Continue Reading Monday – Swim fast – recover – repeat
Friday – Breaststroke holding form
Warm Up 100 Fr Swim as: 50 slow/50 fast 200 Reverse IM 100 O/C Kick 4 X 25 Fr swim NB 1st and last 5m – NB 1st Stroke 2 … Continue Reading Friday – Breaststroke holding form
Wednesday – Backstroke holds
Warm Up 100 B/S 100 F/S 100 O/C Swim 4 X 25 F/S swim NB 1st and last 5m – NB 1st Stroke – Sprint last 10m 4 X 25 … Continue Reading Wednesday – Backstroke holds
Tuesday – Freestyle catch
Warm Up 200 O/C swim 100 F/S kick 100 BR/S kick 4 x 25 F/S – last 10m fast 2 x 50 NB – first and last 5m 4 x … Continue Reading Tuesday – Freestyle catch
Monday – Freestyle catch
Warm Up 100 F/S as 25 Slo-mo / 25 tempo 200 IM 100 O/C 4 x 25 F/S NB first and last 5m and first breath 4 x 25 Fly … Continue Reading Monday – Freestyle catch
Sunday – IM Development
Warm Up 200 F/S as 50 Slo-mo/50 Steady 100 O/C kick 100 O/C swim 2 x 25 F/S NB first and last 5m and first stroke 2 x 50 F/S … Continue Reading Sunday – IM Development
Friday – IM with a kick
Warm Up 100 O/C Kick 100 Fr Swim 100 O/C Swim 2 X 25 F/S swim NB 1st and last 5m – NB 1st Stroke 2 X 50 F/S swim … Continue Reading Friday – IM with a kick
Wednesday – Freestyle 100s
Warm Up 100 Backstroke Swim 100 Fr swim 100 O/C Swim 4 X 25 Fr swim NB 1st and last 5m – NB 1st Stroke 2 X 50 Fr Swim … Continue Reading Wednesday – Freestyle 100s
Tuesday – Vertical Board Kick
To add additional resistance to kick sets, have the swimmers hold their kick board vertically, this will add resistance at the front making the swimmers have to work harder. Warm … Continue Reading Tuesday – Vertical Board Kick