Swim Workouts

Can't make it to Tuesday's Midweek Swim Session? Your coaches have designed a few swim workouts for you to do on your own. Print this out before you head to the pool for some guidance as you swim. Go fishies go!

1.
Warm up 200 meter incorporating crawl, breast, backstroke and crawl (easy)
Main Set:
Drills 6x25
5x100 moderate pace with 10 sec rest between each 100
Kicks 6x25
Cool down 200 meter crawl breast, backstroke and crawl (easy)
(1200m total including warm up and cool down)

2.
Warm up 200 meter incorporating crawl, breast, backstroke and crawl (easy)
Main Set:
Drills 6x25
7x75 moderate pace with 5 sec rest
4x25 fast pace with 20 sec rest
Kicks 6x25
Cool down 200 meter crawl breast, backstroke and crawl (easy)
(1175m total including warm up and cool down)

3.
Warm up 200 meter incorporating crawl, breast, backstroke and crawl (easy)
Main Set:
Catch Up Drill 100 meter
Finger Drag Drill 100 meter
One arm stroke right arm 100 meter
One arm stroke left arm 100 meter
5x100 (medium pace) 20 second rest in between
5x50 (medium pace) 15 second rest in between
6x25 (hard 8-9) 10 second rest in between
Cool down 200 meter crawl breast, backstroke and crawl (easy)
(1700m total including warm up and cool down)

4.
“Play with 100’s”
Warm up 200 meter incorporating crawl, breast, backstroke and crawl (easy)
400m Freestyle at medium pace
Main Set:
10 – 100 m sets. Each 100m set is a mix of sprints and drills. “Sprints” are to be done freestyle(crawl) unless otherwise stated. Drills are to be done at an easy “recovery” pace unless otherwise stated.
1 minute rest between 100’s

#1 – 25m sprint, 75m Catch Up Drill
#2 – 25m elbow hesitation drill, 25m sprint, 50m hesitation drill
#3 – 50m Right arm only drill, 25 m sprint, 25m Right Arm only drill
#4 – 75m Left arm only drill, 25m sprint
#5 – 25m Sprint w/kick board, 25m easy w/kick board, 25m Sprint w/kick board, 25m easy w/kick board
#6 – 25m easy w/pull buoy, 25m sprint w/pull buoy, 25m easy w/pull buoy, 25m sprint w/pull buoy
#7 – 25m sprint, 50m finger drag drill, 25 sprint
#8 – 50m zipper drill, 50 m sprint
#9 – 50m spring, 50m closed fist swim drill
#10 – 100m sprint to the finish!!

Cool Down – 200m incorporating crawl, breast, backstroke, crawl (easy)
(1600m total including warm up and cool down)