ready, set - goal! advanced swimming programworkout body - the body of the workout will include:...

Welcome to Ready, Set, Goal- Swim. Ready Set Goal is a four month physical activity training tool for beginner, intermediate and advanced level participants. Ready, Set, Goal Swim was designed to help you take your fi tness ability to the next level, or perhaps train for a swimming event.

There are three different swim training tools to choose from:Start it up - Is a training tool for beginner swimmers. New swimmers will slowly work themselves up to swimming a mile.

Step it up - Is a training tool for those who want to take their swimming program to the next level. Swimmers will swim approximately 2000 yards a workout.

Keep it up - Is a training tool for those who want to maintain their swimmer fi tness level and perhaps want some different ideas in keeping their workout interesting. Swimmers will swim approximately 3000 yards a workout.

What will you need for your swim workouts:Swimsuit - Make sure to rinse out your swimsuit after every workout to prevent the chlorine from wearing through your suit.

Goggles - Barracuda goggles are a little more expensive, but great if you don’t want to have goggle eyes for the rest of the day.

Kickboard and Pulley- Most pools have access to kickboards and pulleys, but check it out.

Flippers - Are optional but are tons of fun to use during a portion of your workout.

A clock - Some workouts include keeping a track of the time you rest between sets.

Each swim workout will include:A Warm-Up - Swim at a slower rate to slowly increase heart rate.

Workout Body - The body of the workout will include: drills, kicking, pulling, technique, and speed training.

Swim-down - Swim at a slower rate to slowly decrease heart rate.

Stretch - Make sure to stretch the muscle groups you used in your workout. With swimming, this means most major muscle groups.

A few tips:Stop your workouts if you are feeling major discomfort or fatigue. •

After the descriptions in some workouts, you may see • (:30.) That number refers to how much rest you get after each swim. For example, 6 x 100 on :30 means you are to swim 100 yards, rest 30 seconds, then repeat fi ve more times for a total of 6 x 100 swims.

Ready, Set - GOAL! ADVANCED SWIMMING PROGRAM

Copyright © 2010 The Regents of the University of Michigan

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DPS refers to distance per stroke which means maximizing your effi ciency and • fi nding the correct rhythm for yourself. With free and back, emphasize a long body line, hip and shoulder rotation, minimizing resistance. With breast and fl y, keep the body line long in the front of your stroke. Steady the rhythm, and swim in the front quadrant of all strokes.

You get to be a better swimmer by recovering from the workouts you do, not by doing • more and more swimming without resting and recovering from that swimming.

Have fun with the workouts. •

Technique and DrillsSwimming drills are specifi c movements, done repetitively to help with your stroke technique. They can help you get more effi cient and they can help you become a faster swimmer. Listed below are some basic technique tips and drills that you can try in some of your workouts.

FREESTYLEYou spend most of your time on your edge or side, not your belly.

Bilateral breathing - Try to take breaths on alternate sides to help promote this good body roll.

Freestyle DrillsCatch-up is used to isolate one arm, and practice a long stroke and body position. In freestyle or fl y one arm is stationary, always extended forward (front arm) pointing toward the destination, while the other arm performs the stroke (working arm). You can use a board in catch-up where your front arm is holding a kick board. As the arm trade places, they hand off the board to each other.

Fingertip drag is used to promote a high elbow recovery and to make your aware of your hand position during recovery. Swum like regular freestyle, except your fi ngertips never leave the water as your arm moves forward during the stroke recovery. You drag your fi ngers through the water, slightly off to the side of your body, focusing on body roll and keeping your elbows pointed up.

BREASTSTROKEThe breast stroke involves the forward movement of arms and the legs. The sweeping action of arms includes the following three movements.

Outsweep - The outsweep starts with the swimmer’s palms facing each other and placed near the chest. The hands are then outstretched with the palms still facing each other; which resembles an arrow. The hands are now stretched to their full length. The sweeping action starts with the palms rotating along the wrists to face away from each. The hands part away from each other to sweep the water without bending the elbows. Until the outsweep is completed the hands remain parallel to the surface.

Insweep - During the insweep the water is pushed backwards. For this to happen, the hands need to point downwards and push the water. The hands that were in a horizontal plane during the outsweep align themselves in a vertical plane. At the end of the sweep, the palms come back to the position of facing each other in front of the chest.



Recovery - In the fi nal phase, the hands come back to the original position and again with the palms facing each other.

Legs - The leg kick as a whole should be a simultaneous and fl owing action, providing the majority of the propulsion. Knees bend as the heels are drawn up towards the seat and toes are turned out ready for the heels and soles of the feet to drive the water backwards. The legs sweep outwards and downwards in a fl owing circular path, accelerating as they kick and return together and straight, providing a streamlined position.

Breaststroke DrillsTwo-Count Glide Drill - Hold the streamlined (stretched) position of the stroke for a full count of two (one aligator-two aligator). Keep your head down and neck straight. In the breaststroke, be sure not to stop your hands under your body, but only in the extended position. Then, start the pull slowly, pitching the hands outward until they are shoulder width apart, and then accelerate your hands through the power phase (the in sweep), continuing all the way through to the recovery. It’s a good idea to combine this drill with double underwater pull-outs to increase the feel of gliding in the streamline position.

Two-Kick / One-Pull Drill - Hold the streamline for a second kick in each stroke. While doing the second kick, allow your hands to separate slowly to press your head and chest lower in the water. Keep your chin down, and look down at the bottom of the pool. This will prepare you for a more powerful in-sweep and recovery.

BACKSTROKEThe supine body position for backstroke is fl at and horizontal, with ears slightly below the water surface. The arm should be straight and as inline with the shoulder as possible. Hand should be turned with palm facing outwards and little fi nger entering the water fi rst. Legs should be stretched out with toes pointed (plantar fl exed), and ankles should be relaxed and loose with toes pointing slightly inwards.

Propulsive phase - The arm sweeps through the water in a semi-circle, pulling with force just under the water surface, pulling to the outside of the thigh.

Recovery - The thumb or the back of the hand should exit the water fi rst. The shoulders roll again with the shoulder of the recovering arm rolling upwards. The arm rotates through 180 degrees over the shoulder. The palm is turned outwards during recovery to ensure that the hand enters the water little fi nger fi rst.

Backstroke Drills Single Arm (R, L) Drill - Single arm backstroke is always done with the opposite (nonworking) arm at your side. Allow the opposite arm to be completely relaxed, and do a half-recovery if it feels natural. Concentrate on full hip and shoulder rotation and great body position.

Rhythm Drill - Single arm backstroke alternating 2 right arms and 2 left arms. Do a half recovery with the non-stroking arm. Focus on rhythm (early hips) and body position.



BUTTERFLY “FLY” Body Position - Although undulation is unavoidable, the body position should be kept as horizontal as possible to keep frontal resistance to a minimum. Intermittent or alternative breathing will help to maintain this required body position. The body should be face down (prone) with the crown of the head leading the action. The shoulders should remain level throughout and the head should remain central and still, looking down until breathing is required.

Kick - The timing and coordination of the stroke is usually a two beat cycle of leg kicks to one arm cycle. The upbeat of the kick should come from the hip and the ankles should be relaxed with toes pointed. The legs move upwards without bending at the knees and the soles of the feet press against the water vertically and backwards. Knees bend and then straighten on the downbeat to provide propulsion. The legs should accelerate to provide power on the downbeat.

Entry - The entry of the hands into the water should be fi nger tips fi rst, leading with the thumb. Fingers should be together with palms fl at and facing outwards. Arms should be stretched forward with a slightly bent elbow. Entry should be with arms extended inline with the shoulders.

Catch and down sweep - The pitch of the hands changes to a deeper angle with hands almost vertical. The catch and down sweep should begin just outside the shoulder line. Palms remain facing in the direction of travel. The elbow should bend to about 90 degrees to provide the extra power required. The hands sweep in a circular movement similar to breaststroke, but in a downwards path. Upsweep - The pitch of the hands changes to face out and upwards towards the water surface. Elbows extend fully to straighten the arms and hands towards the thighs.

Recovery - Hands and arms must clear the water on recovery. Arms and hands should exit the water little fi nger facing upwards. Arms must clear the surface as they are ‘thrown’ over and forwards. Palms remain facing outwards, naturally giving a thumb-fi rst entry.

Butterfl y DrillsSingle Arm Fly Drills - This drill traditionally has been performed with one arm extended and one arm stroking. Focus on the kick timing of “kick your hands into the water” and “kick your hands out of the water”. Accelerate the pull, and snap the hands through the fi nish and into the recovery. For the recovery portion of the stroke, you can do one of three drill options:

Thumb-Tip Drag - Bend your elbow and keep it high. With your palm facing behind you towards your feet, stick your thumb down and draft is along the surface of the water. This drill helps keep your hands and elbows in the proper position at the hand entry.

Super-Dolphin - Over-emphasize the “dolphining” undulation of the stroke. During the recovery, reach up straight to the sky with your arm, and look up at your hand, Drive your upper body upwards as high as possible, and then dive forward as your hand enters out front, driving your hips upward. Feel the rhythm of the arms with the kick.

Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM


Sunday Monday Tuesday Wednesday Thursday Friday Saturday

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Swim*Any 3 days of week skipping a day in between workouts (ie. Tuesday, Thursday, Saturday)

Resistance Train*Any 2 days of week skipping a day in between workouts

Follow Swimming Resistance Training Program

StretchAfter workout. Follow Swim Flexibility Training Program

Rest

Swim Workout 1

Warm-up - Drill Choice(see drill sheet) 300

Freestyle - 4 x 50 on :40 4 x 50 on :50, 4 x 50 on :60Kick - 200, 8 x 25 on :40

IM - Fly + Back 50 + 150Fly + Breast 50 + 150Fly + Free 50 + 150 IM 100

Choice - Pull least favorite stroke 4 x 100Pull favorite stroke 4 x 50

Swim down - 2 x 100

Stretch

Resistance Train

Resistance train using Resistance Training Program

Stretch

Swim Workout 2

Warm-up - Choice 300

Free + Choice - Kick 200 12 x 25 10 sec. rest, Pull 200, 10 x 50 rest as needed, Swim 200, 10 x 75 rest as needed

IMDrills 200Swim 100Kick 200

Swim down - Choice 200

Stretch

Resistance Train


Stretch

Swim Workout 3

Warm-up - Drill Choice(see drill sheet) 300

Freestyle - 4 x 50 on :404 x 50 on :50, 4 x 50 on :60

Kick 200, 8 x 25 on :40

IM - Fly + Back 50 + 150Fly + Breast 50 + 150Fly + Free 50 + 150, IM 100

Choice - Pull least favorite stroke 4 x 100, Pull favorite stroke 4 x 50

Swim down - 2 x 100

Stretch

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Rest

Swim Workout 4

Warm-up - 500, 1 length easy, 1 hard, 2 easy, 2 hard..500 reverse hard to easy

Fly & Free - 100: 25 fl y, 75 free100: 25 free, 25fl y, 50 free100: 50 free, 25 fl y, 25 free100: 75 free, 25 fl y

Back & Breast - 2 x 150: 100 back, 50 breast 2 x 15050 back, 100 breast

Free - Kick 8 x 50 on :60Swim 8 x 75 + 25: moderate 7510 sec. rest then hard 25

Swim down - Pull Free 300

Stretch

Resistance Train


Stretch

Swim Workout 5

Warm-up - Choice non-stopSwim 100, Kick (no board) 100Drills 100, Swim 100

IM - 125: 25 easy fl y, 75 mod. free, 25 hard fl y, 125: same as above back, free, back, 125: breast, free, breast, 125: all free, 25 easy, 75 mod., 25 hard

Free + Choice - Free easy 400Choice hard 4 x 100, Free easy 300, Choice harder 4 x 75, Free easy 200, Choice hardest 4 x 50, Free easy 100, Choice all out 4 x 25

Swim down - Catch up free 200

Stretch

Resistance Train


Stretch

Swim Workout 6

Warm-up - 5001 length easy, 1 hard, 2 easy, 2 hard. 500 reverse hard to easy

Fly & Free - 100: 25 fl y, 75 free100: 25 free, 25fl y, 50 free100: 50 free, 25 fl y, 25 free100: 75 free, 25 fl y

Back & Breast - 2 x 150: 100 back, 50 breast, 2 x 15050 back, 100 breast

Free - Kick 8 x 50 on :60Swim 8 x 75 + 25: moderate 7510 sec. rest then hard 25

Swim down - Pull Free 300

Stretch

Ready, Set - GOAL!

Advanced Swimming Log

SwS im

SStretcMy Goals: Swim 3 days a weekSwim approximately 3000 yards a workout 1760 yards = 1 mile 70.4 lengths in one mile for 25 yard pool


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Go up 3 days a week Swim*Any 3 days of week skipping a day in between workouts (ie. Tuesday, Thursday, Saturday )




Rest

Swim Workout 7

Warm Up - Drills 400, 1-arm FlyCatch up free

Freestyle + Stroke - Swim Free 400, Swim Favorite Stroke 4x100, Kick Free 300, Swim 2nd favorite stroke 6 x 75, Pull Free 200, Swim 3rd favorite stroke 8 x 50, Swim Free 100, Swim Least Favorite Stroke 8x25

IM - 100

Swim Down - 200

Stretch

Resistance Train


Stretch

Swim Workout 8Warm–up - Reverse IM 400(free, br, bk, fl y)

Free - Swim ladder 165011 lengths, 10, 9,down to 1 (10 sec. rest between)

Kick 200

IM - Loosen up 100 Swim 20 x 255 of each stroke

Swim-down - 200

Stretch

Resistance Train


Stretch

Swim Workout 9

Warm Up - Drills 400, 1-arm FlyCatch up free

Freestyle + Stroke - Swim Free 400, Swim Favorite Stroke 4x100, Kick Free 300Swim 2nd favorite stroke 6x75Pull Free 200, Swim 3rd favorite stroke 8x50, Swim Free 100Swim Least Favorite Stroke 8x25

IM - 100

Swim Down - 200

Stretch

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Rest

Swim Workout 10

Warm-Up - Swim Choice 500

Freestyle - 2x 50 on:452x100 on 1:30, 2x 150 on 2:151x 200 on 3:0, 2x 150 on 2:152x 100 on 1:30, 2 x 50 on :45

Backstroke - Kick & Swim1 length kick no board1 length swim 300

IM - Swim 300

Swim-down - Pull 300

Stretch

Resistance Train


Stretch

Swim Workout 11

Warm-up3 x 150 rest :15 between 150’s

Free 2 x 200: 20 sec. rest4 x 100: 15 sec. rest8 x 50: 10 sec. rest16 x 25: 5 sec. rest

Choice (no free)Pull 300Kick 200Swim 15 sec. interval 6 x 25 (no board)

Swim down

Resistance Train


Stretch

Swim Workout 12

Warm-Up - Swim Choice 500

Freestyle - 2x 50 on:452x100 on 1:30, 2x 150 on 2:151x 200 on 3:0, 2x 150 on 2:152x 100 on 1:30, 2 x 50 on :45

Backstroke - Kick & Swim1 length kick no board1 length swim 300

IM - Swim 300

Swim-down - Pull 300

Stretch

Ready, Set - GOAL!




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Rest

Swim Workout 13

Warm- Up - Reverse IM 400

Freestyle - Swim descend 5 sec. per swim 4x250

Backstroke - Drill 150Swim 200, 8x25 on :30

Freestyle - Kick 300

IM - Pull 300, Swim 200Kick no board 100

Swim down - Free Swim 150

Stretch

Resistance Train


Stretch

Swim Workout 14

Warm-Up - Swim Choice 300Drill, Breast with fl y kick\150Swim breast 100Kick IM (no board) 100

Freestyle - 6x50 on :454x100 on 1:30, 2 x100 on 3”4x100 on 1:30, 6 x 50 on :45IM - 4x 125Rotate the 50

Swim down - Pull choice 100

Stretch

Resistance Train


Stretch

Swim Workout 15

Warm- Up - Reverse IM 400

Freestyle - Swim descend 5 sec. per swim 4x250

Backstroke - Drill 150, Swim 2008x25 on :30

Freestyle - Kick 300

IM - Pull 300, Swim 200Kick no board 100

Swim down - Free Swim 150

Stretch

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Rest

Swim Workout 16

Warm-up - Free Drills - one arm, catch-up, ripple, choice 400

Freestyle + IM - 200 1st 25 fl y, rest free 2002nd 25 back, rest free 2003rd 25 breast, rest free 200 IM

Choice - All the same stroke 10 x 75, 1st 5, rest 10 sec.2nd 5, rest 15 sec.

Free - Pull 1 length normal breathing, 1 length minimal breathing 500, Swim all out 2x50

Swim-down 250

Stretch

Resistance Train


Stretch

Swim Workout 17

Warm-up - Swim choice 300

Free - Swim time trial, 5 seconds slower 1005 x 100 on 1:30, 5 x 100 on 1:45

Butterfl y - Drills 1 arm, kick with arms in stream line 200 4 x 25 on :60, 4 x 25 on :45

Backstroke - Drills 1 stroke, kick on side, other arm kick 200 8x25 on :35

Breaststroke - Drills 1 stroke, 2 kicks, 2 strokes, 1 kick, fl y kick200 8x25 on :40

Freestyle - Drills 1 arm, catch-up200 8x 25 on :30

Swim-down - Pull choice 200

Stretch

Resistance Train


Stretch

Swim Workout 18

Warm-up - Free Drills- one arm, catch-up, ripple, choice 400

Freestyle + IM - 200 1st 25 fl y, rest free 200, 2nd 25 back, rest free 200, 3rd 25 breast, rest free 200 IM

Choice - All the same stroke 10 x 75, 1st 5, rest 10 sec.2nd 5, rest 15 sec.,

Free - Pull 1 length normal breathing, 1 length minimal breathing 500

Swim all out - 2x50

Swim-down - 250

Stretch


Ready, Set - GOAL!


Ready, Set - GOAL!

Advanced Swimming LogSunday Monday Tuesday Wednesday Thursday Friday Saturday

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Rest

Swim Workout 19

Warm-up - Free 500

IM + Freestyle - 4x50:one of each stroke3x100: Fl/Bk,Bk/Br,Br/Fr2x150:Fl/Bk/Br, Bk/Br/Fr, 200:IM

Kick - 300:Free 12x25: 4 of each, Swim 100:easy IM or Free

Choice - Pull 4x200 build-ups

Swim-down - 200

Stretch

Resistance Train


Stretch

Swim Workout 20

Warm-up - 400

Freestyle - 15x50: 5 on :405 on :35, 5 on :45300: 8x25, 4 on :25, 4 on :35

IM - 175: 50 fl y, 100 back, 25 fl y175: 50 back, 100 breast, 25 back, 175: 50 breast, 100 free, 25 breast, 3 x125: same order, 25, 75, 25, 3x75: 25 each

Swim-down - 100

Stretch

Resistance Train


Stretch

Swim Workout 21

Warm-up - Free 500

IM + Freestyle - 4x50:one of each stroke3x100: Fl/Bk,Bk/Br,Br/Fr2x150:Fl/Bk/Br, Bk/Br/Fr, 200:IM

Kick - 300:Free, 12x25: 4 of each, Swim 100:easy IM or Free

Choice - Pull 4x200 build-ups

Swim-down - 200

Stretch

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Rest

Swim Workout 22

Warm-up - Free and Choice 400100 swim, 100 catch-up100 choice

IM - Swim 200, IM 300, Back, Breast, Free 225, Breast, Free 150, Free 75

Kick - Fly, free, back, free breast, free 3x 150

Freestyle - Pull easy 2004 x 50 on :40, 4 x 50 on :454 x 50 on :50, Free 200

Swim-down - 200

Stretch

Resistance Train


Stretch

Swim Workout 23

Warm-up - Swim 300, Kick 100Pull 100

Fly + Free - 4x100, #1 fl y, free, fl y, #2 free, fl y, free#3 fl y, free, fl y, #4 free, free, fl y

Kick - Fly 100

Back - Swim 200, Kick (no board), 8 x 25 10 sec. rest, 8 x 50 on :60

Breaststroke - 200 8x25 on :40

Freestyle - 12x50 on :45

Swim-down - 200

Stretch

Resistance Train


Stretch

Swim Workout 24

Warm-up - Free and Choice 400100 swim, 100 catch-up100 choice

IM - Swim 200, IM 300Back, Breast, Free 225Breast, Free 150, Free 75

Kick - Fly, free, back, free breast, free 3x 150

Freestyle - Pull easy 2004 x 50 on :40, 4 x 50 on :454 x 50 on :50, Free 200

Swim-down - 200

Stretch


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Rest

Swim Workout 25

Warm-up - Swim Free 200Pull IM 100, Kick Choice 100

Free - Swim each effort 5 sec. faster 4x 250, Kick 16x25 10 sec. rest, Pull very easy 100

IM - Swim 4 x 125, #1 Fly, Bk, Br#2 Bk, Br, Fr, #3 Br, Fr, Fly#4 Fr, Fly, Bk, Kick Alternate lengths fl y and breast 200Swim All Out 200

Swim-Down - Choice 200

Stretch

Resistance Train


Stretch

Swim Workout 26Warm-up - Swim free 200

IM - Swim easy 300Kick no board 200, Swim 100

IM + Stroke - Swim IM 400Fly or Free 4 x 50, Kick Fly 100Swim IM 300, Back 6x50 on :60Kick back 100, Swim IM 200Breast 8x50 on :60Kick Breast: touch heels 100Swim IM 100, Free 10x50 on :50Kick Free: silent underwater 100

Swim-down - 200

Stretch

Resistance Train


Stretch

Swim Workout 27

Warm-up - Swim free 200

Freestyle - 20x50, 5 on :505 on :45, 5 on :40, 5 on :60

Choice - Kick 400

IM - Swim mixed order 300Pull 3 x 100 continuous

Worst Stroke - 12 x 25(attention on technique)

IM - Swim 100

Swim-down - 100

Stretch

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Rest

Swim Workout 28

Warm-up - Drills Choice 200

IM + Freestyle - 3 x 300: 100IM + 100Free3 x 250: 75 Breast + 75 Free3 x 200: 50 Back + 50 Free3 x 150: 25 Fly + 50 Free3 x 100: All Free

Swim-down - Kick Choice 100

Stretch

Resistance Train


Stretch

Swim Workout 29

Warm-up - Swim Free 4x300 (descend 5 sec. per swim)

Free - Pull easy 100Swim 4 x 25 on :15Pull easy 100Swim 4 x 25 on :15Pull easy 100 Swim 4 x 25 on :15Pull easy 100, Swim 100 all out

IM - Drills 200, Kick 200 Swim 4 x 100 continuous

Swim-down - 200

Stretch

Resistance Train


Stretch

Swim Workout 30

Warm-up: Free Swim 300, Kick 200, Pull 100, Swim 100

IM - Swim Fly 100, Fly, Back: Bk, Br: Br, Fr, 3x 100 :20 rests, Kick Fly 100

Swim Back 100, Back, Br: Br, Fr: Fr, Fly, 3 x 100 :20 rests, Kick Back 100

Swim Breast - 100 Br, Fr: Fr, Fly:Fl, Bk 3 x 100 :20 restsKick Breast 100

Swim Free - 100 Free, Fly: Fly, Bk: Bk, Br 3x100 :20 restsKick Free 100

Choice - 2 x 50 All out with start

Swim-down - 200

Stretch


Ready, Set - GOAL!



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Rest

Swim Workout 31

Warm-up - Free, Each 5 sec. faster than last one 5 x 200

Butterfl y - Kick 200, Drill 1 arm 200, Pull 2 x 1001 length fl y, 1 length free

Backstroke - Kick & Swim Alternate lengths, no board 200

Breaststroke - Pull 200Drill: 200, 1pull, 2kick, 1pull

Freestyle - Drill: 200, Catch-up

IM - 400 (rest as needed)

Swim-down - Choice 100

Resistance Train


Stretch

Swim Workout 32

Warm-up - Swim Choice 200Drills: Choice 2 x 100

IM + Stroke - IM 400Free 4x100, IM 300, Breast 4x75, IM 200Back 4 x 50, IM 100, Fly 4 x 25

Choice - Kick 200 8 x 25

Swim-down - Free 200(count strokes and reduce the number per length) 8 x 25

Stretch

Resistance Train


Stretch

Swim Workout 33

Warm-up - Reverse IM 200

Freestyle - Swim 300, Swim 6 x 50 on :50, Kick 300Swim 6 x 50 on :40, Pull 300Swim 6 x 50 on :35

Breaststroke - Kick 200

IM - Swim 200

Choice - Swim, Walk-arounds from a start 8 x 25

Swim-down - Choice 200Very long strokes

Stretch

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Rest

Swim Workout 34

Warm-up - Choice 3 x 150

Freestyle - Swim 8 x 125 on 1:45

Butterfl y - 4 x 50 (rest time = swim time)

Kick - 100 front, back, side 200Swim one-arm 100

Double Kick - 8 x 25 on :45

IM - Swim, Kick, Pull, Drill 3x200


Stretch

Resistance Train


Stretch

Swim Workout 35

Warm-up - Drills IM 300

IM - Swim easy 300Kick no board 200, Swim 100

Freestyle 400 4 x 100 on 1:30300 4 x 75 on :75200 4 x 50 on :50100 4 x 25 on :30

Swim-down - 100

Stretch

Resistance Train


Stretch

Swim Workout 36

Warm-up - Kick IM 400

Butterfl y + Freestyle - alternate 4 x 100

Backstroke - 100 4 x 75

Breaststroke - 100 6 x 50

Freestyle - Catch up 100 12 x 25 on :20 Rest after 6

Kick - silent 200normal 8x25 :10 rest

IM - Drills 300, Swim 200

Swim-down - Free: count strokes 200

Stretch


Ready, Set - GOAL!



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Rest

Swim Workout 37

Warm-up - Choice Swim 200

IM - Swim IM 250 with 100 FlyFly or Free 8x50 30 sec. rests

IM - 250 with 100 Back

Back - 6 x 75 25 sec. rests

IM - 250 with 100 breast

Breast - 4 x 100 20 sec. rests

IM - 250 with 100 free

Free - 2 x 200 15 sec. rest

Kick - 8 x 25 :30 rest

Swim-down - Pull Choice 100

Stretch

Resistance Train


Stretch

Swim Workout 38

Warm-up - Choice Kick no board 300, Pull 100

Freestyle - Swim timed 200Rest 1” between sets , 2 times (4 x 50 on :40) Time and compare to 1st 200

Breaststroke - Kick 200Drill With one dolphin kick 200 Swim with dolphin movement 8 x 50 on :50

IM - Swim 4 x 125100 IM + 25 stroke

Swim-down - Choice 100Count strokes

Resistance Train


Stretch

Swim Workout 39

Warm-up - Swim Reverse IM 100Pull Free 100, Swim IM 100

Freestyle - Swim each swim at least 5 seconds faster 4 x 250

Kick 250 10 x 25 on :30

Choice - Pull easy 200

IM - Fly, Back, Br, Free rest at least 30 sec between 4 times 8 x 25, 25’s on :30

Swim-down - Breaststroke minimum number of strokes 200

Stretch

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Rest

Swim Workout 40

Warm-up: ChoiceSwim 250, Kick 250, Pull 250

Freestyle - 15 x 50 3 on :503 on :45, 3 on :40, 2 on :452 on :50

Breaststroke - Kick 150Pull 6 x 50, Swim 150 6 x 50

IM - Swim Rotate the 50(#1 50 fl y, #2 50 back, etc.)4 x 25


Stretch

Resistance Train


Stretch

Swim Workout 41

Warm-up - Swim Free 400 Swim Choice 100

Freestyle - Swim, 6 x 25 on :206 x 25 on :20, 6 x 25 on :206 x 25 on :20, rest 30 secs. Between 6 x 25

Backstroke - Swim 200Kick 200, Drill 100, Swim 8 x 50 on :608 x 25 on :35 100

IM - Kick 300, Pull 200Swim 100

Swim-down - Free: count strokes 8 x 25

Stretch

Resistance Train


Stretch

Swim Workout 42

Warm-up - Swim, Free 100Fast rpm 100, Max distance per stroke 100, Best 100

IM - 4 x 250 rotate the 100

Breaststroke - 200 single fl y kick every other length8 x 25 on :35

Freestyle - Pull 8 x 100 15 sec. rests, Kick 8 x 25 10 sec. rests

Choice - Swim timed 100


Stretch


Ready, Set - GOAL!



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Rest

Swim Workout 42

Warm-up - Swim, Free 100Fast rpm 100, Max distance per stroke 100, Best 100

IM - 4 x 250 rotate the 100

Breaststroke - 200 single fl y kick every other length8 x 25 on :35

Freestyle - Pull 8 x 100 15 sec. rests, Kick 8 x 25 10 sec. rests

Choice - Swim timed 100


Stretch

Resistance Train


Stretch

Swim Workout 44


Freestyle - 8 x 125 on 1:30Kick 300, Pull very easy 100

IM - Fly or Free 100Fly, Bk..Bk, Br..Br,Fr..Fr,Fly 4x50

Back 100 same as above 4 x 50

Breast 100 same as above 4x50

Free 100 same as above 4x50


Stretch

Resistance Train


Stretch

Swim Workout 45

Warm-up - Free 200 Distance per stroke 200

Mixed Bag - Swim Odds Free evens Choice 16 x 50 very short rests, Kick Choice 300 Free 6 x 50 :60 rest

IM - Pull any order 400Kick no board 300 Kick with board 200Swim usual IM order 100

Swim-down - Breast Exaggerated glide 200

Stretch

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Rest

Swim Workout 46

Warm-up - Free, 3003x100 20 sec. rests3x75 15 sec. rests3x50 10 sec. rests3x25 5 sec. rests

IM - Free Fly Free 150Free Back Free 150Free Brst Free 150Fly Back Brst 150

Breaststroke - Pull 200 Swim 8 x 50 on :60

Freestyle - Kick 200, 8 x 25Pull 200 DPS (Distance Per Stroke, concentrate on getting maximum distance per stroke )


Stretch

Resistance Train


Stretch

Swim Workout 47

Warm-up - Free 200Breast 150, Back 100, Fly 50

IM - Swim, 4x250 rotate the 100

Stroke + Free - 300: 100 Fly, 200 Free300: 100 Back, 200 Free300: 100 Brst, 200 Free

IM - Long rests between the sets of 25’s, 4 (4 x 25) 5 sec. rests between 25’s

Free - 200

IM - Kick 4 (4 x 25)

Swim down - Pull, Free, Kick 8x75

Stretch

Resistance Train


Stretch

Swim Workout 48


Freestyle - Swim, 1 length easy, 1 length hard, 2 lengths easy, 2 lengths hard. 1250, Kick 500 Pull 150

IM - Swim, Fly, Bk, Br, Free 200Bk, Br, Free, Fly 200Br, Free, Fly, Bk 200Free, Fly, Bk, Br 200


Stretch


Ready, Set - GOAL!



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Rest

Swim Workout 49

Warm-up - Free 200, IM 100 Kick (no board) 100

Free - 4 x 50 on :453 x 100 on 1:30, 2 x 150 on 2:151 x 200 on 3”, 2 x 150 on 2:153 x 100 on 1:30, 4 x 50 on :452 x 50 on 1”

IM - Kick 200, 4 x 125#1 25 Fly, 25 Bk#2 25 Bk, 25 Br#3 25 Br, 25 Fr#4 25 Fr, 25 Fr

Swim-down - Pull Choice 100

Stretch

Resistance Train


Stretch

Swim Workout 50


Freestyle - 20 x 50, 4 on 454 on 40, 4 on 45, 4 on 50

Choice - Kick 400

IM - Swim any order 300Pull continuous 3 x 100

Worst stroke - 12 x 25

IM - Swim hard 200

Swim-down - Choice pull 200

Stretch

Resistance Train


Stretch

Swim Workout 51


Free + Choice - Free: count strokes 800, Choice (not free): 8 x 100Free: Fewer strokes 4002nd choice: (not free)Free: Fewer strokes 8 x 50 200, 3rd choice: (not free)8x25

Kick - Choice 8 x 25


Stretch

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Rest

Swim Workout 52

Warm Up - Kick 300, Pull 200

Free 100

Free - 5 (5 x 100) Swim fi rst one comfortably, #2 3 sec. faster#3 3 sec. faster, #4 3 sec. faster Rest almost a minute before repeating.

Swim-down - IM no board 100

Stretch

Resistance Train


Stretch

Swim Workout 53

Warm Up - Swim 400

Free + Choice - Free 400 1st Choice 4 x 100, Free 3002nd Choice 4 x 75, Free 2003rd Choice 4 x 50, Free 100 4th Choice 4 x 25

Kick - Free (silent underwater kick) 200, Choice 8 x 50

Swim-down - Pull choice 200

Stretch

Resistance Train


Stretch

Swim Workout 54

Warm-up - Swim Choice 500 Pull Free 400, Kick Free 200

Free odd#’s, Choice even #’s 20x50 10 sec. rest between 50’s

IM - Drills 200, Kick 200Pull 200, Swim 2 x 100


Stretch


Ready, Set - GOAL!



SWIMMING STRENGTH TRAINING

SHOULDER - 11 Raise: Side-Lying

With trunk supported, raise dumbbell toward ceiling. Do 2-3 sets. Complete 10-15 repetitions.

Repeat on both sides.

SHOULDER - 14 Raise: Front (Dumbbell)

Back straight, raise dumbbell forward.

Do sets. 2-3Complete 10-15repetitions.

SHOULDERS - 2 Press: Sitting (Dumbbell)

Palms in, press to straight arms, rotating to palms forward at end of movement.

Do sets. 2-3Complete repetitions.10-15

LEGS: GLUTES / THIGHS - 15 Lunge: Side (Dumbbell)

Head up, back straight, step forward and to side, bending forward leg until thigh is parallel with floor. Alternate legs.




LEGS: GLUTES / THIGHS - 17 Step-Up (Dumbbell)

Head up, back straight, step up on box, bringing other leg up toward chest. Alternate step-up leg.


LEGS: GLUTES / THIGHS - 1 Kick Back

Leg tucked to chest, keeping hips level, drive leg back and up until straight and slightly above level with body.

Do sets. Complete repetitions.2-3 10-15

ABS - 11 Twist: Supine (Dumbbell)

Bridge trunk, head, neck and shoulders supported, arms extended over head holding dumbbell. Rotate trunk to the right, keeping arms extended. Repeat to other side.


ABS - 1 Crunch (Dumbbell)

Hold dumbbell on upper chest, low back supported. Tighten abdominals by bringing ribs toward pelvis until shoulders clear ball. Do sets. Complete repetitions.2-3 10-15



CHEST - 10 Push-Up: Wide Hands

Chest a few inches from floor, push up until arms are straight.


ARMS: TRICEPS - 8 Extension: Lying (Dumbbell)

Straighten arms, keeping upper arms perpendicular to floor.Do sets. Complete repetitions.2-3 10-15

BACK: TRAPS - 1 Row: Upright (Dumbbell)

Knees slightly bent, lift weights to chin, leading with elbows, dumbbells close together.


BACK: LOW - 1 Leg / Arm Lift: Alternating

Arms and legs as straight as possible, raise opposite arm and leg. Alternate sides.



STRETCHING EXERCISES

HAMSTRINGS - Forward Bend

With feet shoulder-width apart and pointing straight forward, and with knees bent, lower hands toward floor until stretch is felt. Hold for at least 15 seconds. Bend knees further to return to standing position.

HAMSTRINGS - Leg Raise

With hand behind hamstring, but not knee, gently pull leg forward until stretch is felt. Hold at least 15 seconds. For more stretch, move hands up the leg toward ankle. Repeat with other leg.

UPPER LEG - Quadriceps

Pull heel toward buttocks and push the same side hip forward until stretch is felt in front of thigh. Hold at least 15 seconds.Repeat with other heel.

LOWER LEG - Achilles / Gastroc

With back leg straight, move hips forward until stretch is felt. Hold at least 15 seconds. Repeat with other leg.


GROIN - Thigh Adductors

With elbows inside knees and thumbs inside feet, gently push knees out-ward until stretch is felt. Hold at least 15 seconds.

GROIN - Thigh Adductors

With legs apart, slide hands forward until stretch is felt. Hold at least 15 seconds.

HIP OBLIQUE - External Rotators

Keeping head, neck and back flat, bring right leg over left. Use right leg to pull left leg to floor until stretch is felt. Hold at least 15 seconds. Repeat with left leg over right.

HIP OBLIQUE - Iliotibial Band / Abductors

Cross left leg over right leg. Bend left knee slightly. Lean to left until stretch is felt over outside of right hip. Hold at least 15 seconds. Repeat to other side, with right leg over left.



ABDOMEN - Abdominals (Mild)

With hands in small of back, arch back until stretch is felt. Hold at least 15 seconds.

CHEST - Pectorals

With arms forming a T, lean forward until stretch is felt. Hold at least 15 seconds. Slidearms up to form a V and repeat the stretch.

LOWER BACK - Lumbar Rotators

Keeping back flat and feet together, rotate knees to one side. Hold at least 15 seconds. Repeat to other side.

LOWER BACK - Mid and Lower Extensors

With legs crossed, lean forward until stretch is felt. Reach forward with arms. To return, put forearms on knees and push. Hold at least 15 seconds.



ARMS - Triceps

Pull elbow behind head until stretch is felt. Re-peat with other elbow. Hold at least 15 seconds.

ARMS - Biceps

With arms straight and fingers interlaced, raise arms until stretch is felt. Hold at least 15 seconds.

.

SHOULDERS - Rotator Cuff

Pull right arm down with left hand until stretch is felt. Hold at least 15 seconds. Repeat with other side.


ready, set - goal! advanced swimming programworkout body - the body of the workout will include:...

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