ready, set - goal! intermediate swimming · pdf fileready, set - goal! intermediate swimming...

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! INTERMEDIATE SWIMMING PROGRAM

Copyright © 2010 The Regents of the University of Michigan

Af• •(:3aftmesetimsw

Copyright ©

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


Ready, Set - GOAL!

Intermediate Swimming LogSunday Monday Tuesday Wednesday Thursday Friday Saturday

Wee

k 1

Swim*Any 2 days of week skipping a day in between workouts (ie. Tuesday, Thursday )

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 300Freestyle - 4 x 50, 4 x 50, 4 x 50 Kick - 200, 4 x 25 15 second restIM - Fly or Free 100, Back 100,Breast 100, Free100, IM100Choice Pull least favorite stroke 4 x 50Pull favorite stroke 4 x 25 Swim down - 2 x 50 Stretch

Resistance Train

Resistance train using Resistance Training Program

Stretch

Swim Workout 2Warm-up - Drill Choice 300Freestyle - 4 x 50 on :554 x 50 on :65, 4 x 50 on :75(“on” means every 40 sec.)Kick - 200, 4 x 25 15 second restIM - Fly or Free 100, Back 100,Breast 100, Free100, IM100Choice - Pull least favorite stroke 4x50Pull favorite stroke 4 x 25 Swim down - 2 x 50Stretch

Resistance Train


Stretch

Rest

Wee

k 2

Rest

Swim Workout 3Warm-up - 500Fly & Free - 50: 25 fl y, 25 free50: free, fl y, 50: fl y, free50: free, fl y, Back & Breast 2 x 100: 75 back, 25 breast2 x 100, 25 back, 75 breastFree - 4 x 75 + 25: moderate 7510 sec. rest, hard 25Kick - 6 x 50 on :75 “on “ means every 40sec.

Swim down - Pull Free 200Stretch

Resistance Train


Stretch

Swim Workout 4Warm-up - 500Fly & Free - 50: 25 fl y, 25 free50: free, fl y, 50: fl y, free50: free, fl y, Back & Breast 2 x 100: 75 back, 25 breast2 x 100, 25 back, 75 breastFree - 4 x 75 + 25: moderate 7510 sec. rest, hard 25Kick - 6 x 50 on :75 “on “ means every 40sec.

Swim down - Pull Free 200Stretch

Resistance Train


Stretch

Rest

Wee

k 3

Rest

Swim Workout 5Warm Up - Drills 200, 1-arm Fly,Catch up freeFreestyle + Stroke - Swim Free 400, Swim Favorite Stroke 4 x 100Kick Free 300, Swim 2nd favorite stroke 4 x 75, Pull Free 200, Swim 3rd favorite stroke 4 x 50, Swim Free 100, Swim Least Favorite Stroke 4 x 25IM - 100Swim Down - 100Stretch

Resistance Train


Stretch

Swim Workout 5Warm Up - Drills 200, 1-arm Fly,Catch up freeFreestyle + Stroke - Swim Free 400, Swim Favorite Stroke 4 x 100Kick Free 300, Swim 2nd favorite stroke 4 x 75, Pull Free 200, Swim 3rd favorite stroke 4 x 50, Swim Free 100, Swim Least Favorite Stroke 4 x 25IM - 100Swim Down - 100Stretch

Resistance Train


Stretch

Rest

StStStStStStStStrerererer tteee cctctctctctchhhhhhhh tt eeererererettctctctt hhMy Goals: Swim 2 days a weekSwim approximately 2000 yards a workout 1760 yards = 1 mile 70.4 lengths in one mile for 25 yard pool

Ready, Set - GOAL!


Wee

k 4





Rest

Swim Workout 6Warm-Up -Swim Choice 300Freestyle - 2x 50 on:60, 2x100 on 2:0,2x 150 on 3:0, 1x 200 on 4:0, 2x 150 on 3:0, 2x 100 on 2:02 x 50 on :60Backstroke - Kick & Swim, 1 length kick no board, 1 length swim, 200IM - Swim 100Swim-down - Pull 100Stretch

Resistance Train


Stretch

Swim Workout 7Warm-Up - Swim Choice 300Freestyle - 2x 50 on:60, 2x100 on 2:02x 150 on 3:0, 1x 200 on 4:02x 150 on 3:0, 2x 100 on 2:02 x 50 on :60Backstroke - Kick & Swim, 1 length kick no board, 1 length swim, 200IM - Swim 100Swim-down - Pull 100Stretch

Resistance Train


Stretch

Rest

Wee

k 5

Rest

Swim Workout 8 Warm-Up - Reverse IM 200Freestyle - Swim descend 5 sec. per swim, 4x200Backstroke - Drill 100 (see drill sheet)Swim 100, 6x25 on :45Freestyle - Kick 300IM - Pull 2x100, Swim 100, Kick no board 100Swim down - Free Swim 150Stretch

Resistance Train


Stretch

Swim Workout 9Warm-Up - Swim Choice 200, DrillBreast with fl y kick\100, Swim breast50, Kick IM 100Freestyle - 2 x 50 on :60, 2 x 100 on 2 “2 x 150 on 3”, 1 x 200 on 4”, 2 x 150 on 3”, 2 x 100 on 2”2 x 50 on :60IM - 4 x 75 Fly, Back , Breast, Back, Breast, Free, Breast, Free, Fly, Free, Fly, BackSwim down - Pull choice 100Stretch

Resistance Train


Stretch

Rest

Wee

k 6

Rest

Swim Workout 10 Warm-up - Free Drills- one arm, catch-up, choice 400Freestyle + IM - 100, 1st 25 fl y, rest free, 100, 2nd 25 back, rest free100, 3rd 25 breast, rest free, 100 IMChoice - All the same stroke, 10 x 501st 5, rest 15 sec., 2nd 5, rest 20 sec.Free - Pull 1 length normal breathing1 length minimal breathing, 400, Swim all out 2x50Swim-down - 200Stretch

Resistance Train


Stretch

Swim Workout 11Warm-up - Swim choice 300 Free - Swim time trial 5 seconds slower100Butterfl y - Drills 1 arm, kick with arms in stream line 200 4x25 on :60Backstroke - Drills 1 stroke, kick on side, other arm kick, 200 4x25 on :45Breaststroke - Drills 1 stroke, 2 kicks, 2 strokes, 1 kick, fl y kick, 150 4x25 on :45Freestyle - Drills 1 arm, catch-up150 4x 25 on :45Swim-down - Pull choice 100Stretch

Resistance Train


Stretch

Rest



Ready, Set - GOAL!

Intermediate Swimming Log


Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Wee

k 7





Rest

Swim Workout 12

Warm-up - Free 300

IM + Freestyle - 4x25:one of each stroke, 3x50: Fl/Bk,Bk/Br,Br/Fr, 2x75:Fl/Bk/Br, Bk/Br/Fr, 100:IM

Kick - 200:Free, 12x25: 4 of eachSwim, 100:easy IM or Free

Choice - Pull - 4x200 increase speed during each 200

Swim-down - 200

Stretch

Resistance Train


Stretch

Swim Workout 13

Warm-up - 400

Freestyle - 9x50: 3 on :55, 3 on :503 on :60, 200: 8x25, 4 on :30,4 on :35

IM - 100: 25 fl y, 50 back, 25 fl y100: 25 back, 50 breast, 25 back100: 25 breast, 50 free, 25 breast3 x75: same order, 25, 25, 25 3x25: 25 each, choice

Swim-down - 125

Stretch

Resistance Train


Stretch Rest

Wee

k 8

Rest

Swim Workout 14

Warm-up - Free and Choice 250100 swim, 100 catch-up, 50 choice

IM - Swim 100, IM 4 x 50Back, Breast, Free 150Breast, Free 100, Free 50Kick - Fly, free, back, free breast, free 2 x 150

Freestyle - Pull easy 100, 4 x 50 on :40, 4 x 50 on :45, 4 x 50 on :50, Free 100

Swim-down - 150

Stretch

Resistance Train


Stretch

Swim Workout 15

Warm-up - Swim 200, Kick 100

Pull 100

Fly + Free - 4x75 #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)

4 x 25 15 sec. rest, 4 x 50 on :75

Breaststroke - 100, 6 x 25 on :60

Freestyle - 8x50 on :70

Swim-down - 200

Stretch

Resistance Train


Stretch Rest

Ready, Set - GOAL!


Wee

k 9

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 16Warm-up - Swim Free 200Pull IM 100, Kick Choice 100

Free - Swim each effort 5 sec. faster, 4x 200, Kick - 8x25 15 sec. rest, Pull very easy 100

IM - Swim 4 x 75, #1 Fly, Bk, Br#2 Bk, Br, Fr, #3 Br, Fr, Fly#4 Fr, Fly, Bk

Kick - Alternate lengths fl y and breast 100, Swim All Out 100

Swim-Down - Choice 100

Stretch

Resistance Train


Stretch

Swim Workout 17Warm-up - Swim free 200

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

IM + Stroke - Swim IM 100Fly or Free 4 x 50, Kick Fly 100Swim IM 100, Back 4x50 on :75, Kick back 100, Swim IM 100, Breast 4x50 on :75, Kick Breast: touch heels 100, Swim IM 100, Free 4x50 on :60, Kick Free: silent underwater 100

Swim-down - 200

Stretch

Resistance Train


Stretch

Swim Workout 18

Warm-up - Swim free 200

Freestyle - 12x50, 4 on :604 on :55, 4 on :70

Choice - Kick 400

IM - Swim mixed order 200Pull 2 x 100 continuous

Worst Stroke 8 x 25(attention on technique)

IM - Swim 100

Swim-down - 100

Stretch

Wee

k 10

Rest

Swim Workout 19

Warm-up - Drills Choice 200

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

Swim-down - Kick Choice 100

Stretch

Resistance Train


Stretch

Swim Workout 20

Warm-up - Swim Free 4 x 200(descend 5 sec. per swim)

Free - Pull easy 100, Swim 4 x 25 on :25, Pull easy 100, Swim 4 x 25 on :30, Pull easy, Swim 4 x 25 on :35, Pull easy 100, Swim 100 all out

IM - Kick 100, Swim 2 x 100 continuous

Swim-down - 100

Stretch

Resistance Train


Stretch

Swim Workout 21

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

IM - Swim Fly 50, Fly, Back: Bk, Br: Br, Fr, 3x 50 :30 rests, Kick Fly 100

Swim Back - 50Back, Br: Br, Fr:, Fr, Fly

3 x 50 :30 rests, Kick Back 100

Swim Breast - 50, Br, Fr: Fr, Fly:Fl, Bk, 3 x 50 :30 restsKick Breast 100

Swim Free - 50Free, Fly: Fly, Bk: Bk, Br 3 x 50 :30 rests, Kick Free 100

Choice - 2 x 50 All out with start

Swim-down 100

Stretch My Goals: Swim 3 days a weekSwim approximately 2000 yards a workout 1760 yards = 1 mile 70.4 lengths in one mile for 25 yard pool



Wee

k 11





Rest

Swim Workout 22

Warm-up - Free, Each 5 sec. faster than last one 4 x 200

Butterfl y - Kick 100, Pull 2 x 501 length fl y, 1 length free

Backstroke - Kick & SwimAlternate lengths, no board 200

Breaststroke - Pull 100, Drill: 100, 1pull, 2kick, 1pull

Freestyle - Drill: 200, Catch-up

IM - 200 (rest as needed)

Swim-down - Choice 100

Stretch

Resistance Train


Stretch

Swim Workout 23

Warm-up - Swim Choice 100Drills: Choice 4 x 25

IM + Stroke - IM 100, Free 4x100IM 100, Breast 4 x 75, IM 100Back 4 x 50, IM 100, Fly 4 x 25

Choice - Kick 200, 8 x 25

Swim-down - Free 100(count strokes and reduce the number per length)

Stretch

Resistance Train


Stretch

Swim Workout 24

Warm-up - Reverse IM 100

Freestyle - Swim 200, Swim 6 x 50 on :60, Kick 200, Swim 6 x 50 on :55, Pull 200, Swim 6 x 50 on :50

Breaststroke - Kick 200

IM - Swim 200

Choice - Swim, Walk-arounds from a start 4 x 25

Swim-down - Choice 100, Very long strokes

Stretch

Wee

k 12

Rest

Swim Workout 25

Warm-up - Choice 4 x 100

Freestyle - Swim 8 x 75 on 1:45

Butterfl y - 2 x 50 (rest time = swim time)Kick front, back, side 3x 100Swim one-arm 100, Double Kick 4 x 25 on :60

IM - Swim, Kick, Pull, Drill 4x100


Stretch

Resistance Train


Stretch

Swim Workout 26

Warm-up - Drills IM 200

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

Freestyle - 300 4 x 75 on 2” 200, 4 x 50 on :70, 100 4x25 on :45

Swim-down - 200

Stretch

Resistance Train


Stretch

Swim Workout 27

Warm-up - Kick IM 200

Butterfl y + Freestyle - alternate4 x 100

Backstroke - 100, 4 x 50 Breaststroke - 100, 4 x 50

Freestyle - Catch up 100 8 x 25 on :30, Rest after 4

Kick - silent 100, normal 8 x 25 :15 rest

IM - 100

Swim-down - Free: count strokes 100

Stretch


Monday Tuesday Wednesday Thursday Friday S

Ready, Set - GOAL!



Wee

k 13





Rest

Swim Workout 28

Warm-up - Choice Swim 200

IM - Swim IM 125 with 50 Fly, Fly or Free 8x25 30 sec. rests

IM - 125 with 50 Back

Back - 6 x 50 30 sec. rests

IM - 125 with 50 breast

Breast - 4 x 75 30 sec. rests

IM - 125 with 50 free

Free - 2 x 100 30 sec. rest

Kick - 4 x 25 :15 rest

Swim-down - Pull Choice 100

Stretch

Resistance Train


Stretch

Swim Workout 29Warm-up - Choice, Kick no board 100, Pull 100

Freestyle - Swim timed 200Rest 1” between sets 2 times (4 x 50 on :60) Time and compare to 1st 200

Breaststroke - Kick 200, Drill With one dolphin kick 200 Swim with dolphin movement 6 x 50 on :70

IM - Swim 4 x 100

Swim-down - Choice 100, Count strokes

Resistance Train


Stretch

Swim Workout 30

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

Freestyle - Swim each swim at least 5 seconds faster, 4 x 200

Kick - 150, 6 x 25 on :45

Choice - Pull easy 100

IM - Fly, Back, Br, Free rest at least 30 sec between, 4 times 4 x 25, 25’s on :40

Swim-down - Breaststroke mini-mum number of strokes 100

Stretch

Wee

k 14

Rest

Swim Workout 31

Warm-up: Choice, Swim 100Kick 100, Pull 100

Freestyle - 10 x 50, 2 on :60,2 on :55, 2 on :50, 2 on :552 on :60

Breaststroke - Kick 100, Pull 4 x 50, Swim 100, 4 x 50

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


Stretch

Resistance Train


Stretch

Swim Workout 32

Warm-up - Swim Free 300 Swim Choice 100

Freestyle - Swim , 4 x 25 on :304 x 25 on :30, 4 x 25 on :304 x 25 on :30, rest 30 secs. between 4 x 25

Backstroke - Swim 100, Kick 4x25, Drill 100, Swim 4 x 50 on :75, 4 x 25 on :45, 100

IM - Kick 150, Pull 100, Swim 100

Swim-down - Free: count strokes, 6 x 25

Stretch

Resistance Train


Stretch

Swim Workout 33

Warm-up - Swim, Free 100, Fast rpm 50. Max distance per stroke 50, Best 100

IM - 4 x 125 rotate the 50

Breaststroke - 100 single fl y kick every other length8 x 25 on :45

Freestyle - Pull 6 x 100 20 sec. rests, Kick 8 x 25 15 sec. rests

Choice - Swim timed 50


Stretch



Ready, Set - GOAL!



Wee

k 15





Rest

Swim Workout 34

Warm-up - Choice Drills 200

Choice (not free) - Swim, Kick, Pull, Swim 4 x 100

Free - Pyramid, 4 x 50 on :603 x 100 on 2:00, 2 x 150 on 3:1 x 200 on 4: 2 x 150 on 3:003 x 100 on 2:00, 4 x 50 on :60

Kick 100


Stretch

Resistance Train


Stretch

Swim Workout 35

Warm-up - Choice 150

Freestyle - 8 x 75 on 1:30

Kick 100, Pull very easy 100

IM - Fly or Free 100

Fly, Bk..Bk, Br..Br,Fr..Fr,Fly

4 x 50, 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 36

Warm-up - Free 100, Distance per stroke 100

Mixed Bag - Swim, Odds Free evens Choice, 12 x 50 very short rests, Kick Choice 200, Free 6 x 25 :10 rest

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

Swim-down - Breast, Exaggerated glide 150

Stretch

Wee

k 16

Rest

Swim Workout 37

Warm-up - Free, 3 x 100 25 sec. rests, 3 x 75 20 sec. rests3 x 50 15 sec. rests,3 x 25 10 sec. rests

IM - Free Fly Free 75Free Back Free 75, Free Breast Free 75Fly Back Breast 75

Breaststroke - Pull 150 Swim 6 x 50 on :75

Freestyle - Kick 150 6 x 25

Pull 100 DPS (Distance Per Stroke, concentrate on getting maximum

distance per stroke)


Stretch

Resistance Train


Stretch

Swim Workout 38

Warm-up - Free 100, Breast 75Back 50, Fly 25

IM - Swim 4 x 125 rotate the 50

Stroke + Free - 100: 25 Fly, 75 Free100: 25 Back, 75 Free100: 25 Brst, 75 Free

IM - Long rests between the sets of 25’s, 4 (4 x 25) 10 sec. rests between 25’s

Free 200, IM, Kick 4 (4 x 25)

Swim down - Pull, Free, Kick 300

Stretch

Resistance Train


Stretch

Swim Workout 39


Freestyle - Swim, 1 length easy, 1 length hard, 2 lengths easy, 2 lengths hard…1250, Kick 300, Pull 100

IM - Swim, Fly, Bk, Br, Free 100Bk, Br, Free, Fly 100Br, Free, Fly, Bk 100Free, Fly, Bk, Br 100


Stretch



Ready, Set - GOAL!



Wee

k 17





Rest

Swim Workout 40Warm-up - Free 100, IM 100 Kick (no board) 100

Free - 2 x 50 on :602 x 100 on 2”, 2 x 150 on 3”1 x 200, 2 x 150 on 3”2 x 100 on 2”, 2 x 50 on :60

IM - Kick 100, 4 x 50#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 41

Warm-up - Choice 200

Freestyle - 15 x 50, 3 on 603 on 55, 3 on 503 on 55, 3 on 60

Choice - Kick 200

IM - Swim any order 200Pull continuous 3 x 100

Worst stroke 10 x 25

IM - Swim hard 100

Swim-down - Choice pull 100

Stretch

Resistance Train


Stretch

Swim Workout 42


Free + Choice - Free: count strokes 400

Choice (not free) - 6 x 100

Free - Fewer strokes 300

2nd choice - (not free)

Free - Fewer strokes 6 x 50

3rd choice - (not free) 6 x 25

Kick - Free 100, Choice 6 x 25


Stretch

Wee

k 18

Rest

Swim Workout 43

Warm Up - Kick 100, Pull 100

Free 100

Free - 4 (4 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 44

Warm Up - Swim 200

Free + Choice - Free 300 1st Choice 4 x 100, Free 2002nd Choice 4 x 75, Free 1003rd Choice 4 x 50, Free 50 4th Choice 4 x 25

Kick - Free (silent underwater kick) 100, Choice 4 x 25

Swim-down - Pull choice 100

Stretch

Resistance Train


Stretch

Swim Workout 45

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

Free odd#’s, Choice even #’s - 20 x 50, 15 sec. rest between 50’s

IM - Drills 100, Kick 100, Pull 100, Swim 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! intermediate swimming · pdf fileready, set - goal! intermediate swimming...

Documents