THE LAST THING WE NEED IS SWIMMERS WHO ARE BORED!!
ON YOUR OWN: If you are able to get to Cleveland (or have access to another pool) on our non-work out days (especially Sat & Sun) - this will be the standard practice for the team.
WARM UP: 3 x 100 continuous (no rest) FREE: each 100 is 75 DRILL / 25 SWIM Drill Order: catch-up, fingertip drag, fists, 2-touch (touch armpit & top of head each armstroke) SOOOOOOO that means 3 Catch-up, 1 regular free; 3 fingertip drag, 1 regular free; 3 fists, 1 regular free; 3 two-touch, 1 regular 2 x 75 .20 sec FLUTTER (FREESTYLE) KICK ON SIDE- 10 COUNT KICK AND SWITCH TO OTHER SIDE; 10 Count and switch 2 x 75 .20 sec FREE: PULL SET 4 x 75 .20 sec YOUR STROKE: K/P/S Alt 25's Kick 25, Pull 25, Swim 25 4 x 100 .20 sec YOUR STROKE/FREE : Each 100 is 75 Your stroke, 25 Freestyle 3 X 100 .20 sec FREESTYLE: 1st 100 med, 2nd 100 easy, 3rd 100 hard WARM DOWN: 1 x 100 Choice
WORKOUT CODE EXPLAINED:
# x = the number of times to swim each distance (1 x; 2 x; 3 x etc.)
# yd = the distance (each pool length is 25 yds - 50 = 2; 100 = 4 etc.)
Rest interval = the time to rest between each time the distance is swum (2 x 50 yd, .15 rest interval = 50 yds swum twice with 15 seconds rest between ea. 50)
Description
Free = freestyle, back = backstroke, breast = breaststroke, fly = butterfly.
Alt = switch between different strokes and/or drills
Kick = legs only (no armstroke)
Pull = armstroke only (no kick)
Swim = the complete stroke (armstroke & kicking)
H, M, E = hard (sprint), medium (medium speed), easy (nice slow stroke)
Build = on a given distance or portion of the pool, start slow and get faster. ("build to the wall" means you should be going your fastest as you reach EACH wall - for the turn or finish)
IM = individual medley (the four strokes in IM order: butterfly, back, breast, free)
Here is an example:
| 8 x 100 | .30 | Free/IM Alt. 100's |
| Swim four laps (100 yd) eight times | rest for 30 sec. after ea. 4 lengths (100 yd) | Switch between freestyle and the IM strokes, every 4 lengths (100 yd): 100 Free, 100 butterfly, 100 free, 100 backstroke, 100 free, 100 breaststroke, 100 free, 100 free (free repeats since the last stroke in the IM is freestyle) |