Swim Workouts from the 2002-2003 Season
500 swim
200 kick (choice)
5 X 100 Pull (1:30/1:40)
do this set 3 times through
4 X 50 kick (1:00)
4 X 50 pull (:45)
4 X 50 swim (:40)
100 HEAD UP
warm down
400 swim
2 X 300 PULL
200 kick
6 X 100 Free (1:30/1:40)
4 X 100 IM (1:40/1:50)
2 X 100 Head up (2:00/2:15)
12 X 25 Free/Head up (:30/:35)
warm down
400 swim
400 kick choice
2 X 200 pull (3:00/3:15)
4 X 100 pull (1:30/1:40)
8 X 50 free (:45/:50)
4 X 50 Kick all free (:55/1:00)
4 X 50 Head up (:45/:40)
4 X 50 Free (:40/:45)
100 snowplow
Warm DOWN
300 swim
200 pull
300 kick
5 X 4 X 100
1st 100: Free 1:20
2nd 100: Pull 1:45
3rd 100: IM 1:45
4th 100: Free 1:30
rest after each set for a total of 5 sets! WOOHOO
warm down
500 Swim
300 Pull
4 X 50 IM (1 Fly, 1 back, 1 breast, 1 free) (1:00/1:10)
200 IM (rest 30 seconds)
4 X 50 IM (1 Fly, 1 back, 1 breast, 1 free) (1:00/1:10)
200 IM (rest 20 seconds)
4 X 50 IM (1 Fly, 1 back, 1 breast, 1 free) (1:00/1:10)
200 IM (rest 10 seconds)
4 X 50 IM (1 Fly, 1 back, 1 breast, 1 free) (1:00/1:10)
400 Free Easy
1000 Swim
300 Kick
4 X 200 Pull (3:00/3:15)
10 X 50 Swim (:45/:55)
2 X 50 Snowplow (rest 15 seconds)
4 X 50 Head up (1:00/1:10)
300 Swim
200 Pull
3 X 300 Free (4:20/4:40)
10 X 50 Free (:45/:55)
4 X 50 KICK (all freestyle) (:50/:55)
ladder: odds freestyle, evens HEAD UP
25/50/75/100/100/75/50/25 (leave off the third person and if there arent three people rest 10 seconds)
200 Snowplow
300 swim
300 pull
2 X 200 Pull (3:00/3:15)
5 X 100 Swim (1:20/1:30)
5 X 50 Free (:40/:45)
2 X 200 Kick (3:45/4:00)
5 X 100 Free (1:20/1:30)
5 X 50 HEAD UP (1:00/1:10)
600 swim
300 Kick (choice)
do these set 2 times through:
4 X 100 Free (1:20/1:30)
2 X 50 Free (:40/:45)
do these set only 1 time through:
3 X 150 Pull (2:20/2:30)
2 X 100 Kick (all freestyle) (1:50/2:00)
400 swim
300 pull
4 X 100 IM (1:30/1:40)
3 x 100 Back (1:40/1:50)
2 x 100 Breast (1:45/1:55)
1 X 100 Fly (1:30/1:40)
2 X 100 IM (1:20/1:30)
10 X 50 FREE (:45/:55)
2 X 100 Head up (2:00/2:15)
400 swim
300 pull
200 kick
15 X 50 Free (:45/:50)
2 X 200 Free (3:00/3:15)
200 back
300 swim
2 X 200 Kick (4:00/4:15) first one choice/second FREE
4 X 100 Free (1:30/1:40)
4 X 50 Free (:45/:50)
2 X 200 Pull (3:00/3:15)
4 X 100 Free (1:20/1:30)
4 X 50 Head-up (1:10/1:20)
warm down
400 swim
3 X 250 Free (3:30/3:40)
3 X 50 Kick Free (1:00/1:10)
2 X 250 Free (3:20/3:30)
3 X 50 back (1:00/1:10)
1 X 250 (3:10/3:20)
3 X 50 Head up (1:00/1:10)
warm down
400 swim
2 X 250 Free (3:30/3:40)
1 X 150 Back (2:15/2:25)
3 X 50 Head up (1:00/1:00)
1 X 250 Kick (4:30/4:40)
2 X 50 Breast (1:00/1:10)
up til here it is all continuous
4 X 75 Free (1:15/1:25) rest 1 minute
3 X 100 IM (1:45/1:55) rest 1 minute
1 x 50 Free ( as little breathing as possible) rest 1 minute
4 X 50 Kick FREE FAST (1:00/1:10)
100 easy
300 swim
5 X 100 Pull (2:00/2:10) - easy send off so work semi hard
5 X 50 head up (:50/:55)
5 X 50 back (1:00/1:05)
5 X 50 Free (:40/:45)
5 X 50 Kick (all freestyle) (1:00/1:10)
5 X 100 Free (1:30/1:35)
warm down
500 swim
300 pull
3 X 50 back (1:00/1:05)
2 X 100 IM (1:45/1:55)
3 X 100 Kick (all freestyle) (2:00/2:10)
3 X 50 Breast (1:00/1:05)
2 X I00 IM (1:45/1:55)
4 x 25 FLY (rest 10 sec)
3 X 100 Free (1:30/1:40)
warm down
Twister Set
400 Swim
300 Pull
200 Kick Free
15 X 50
- 1 X 50- 1:00/1:05
- 2 X 50- :55/1:00
- 3 X 50- :50/:55
- 4 X 50- :45/:50
- 5 X 50- :40/ :45
(these sendoffs are for yards... so if the pool is in meters add 5 seconds to each send-off)
8 X 50 (25 Headup/25 Free) (1:00/1:05)
4 X 25 no breathers (rest 15 to 30 seconds)
300 Swim
300 Pull
275 Kick choice
250 Free Fast (1:30 pace or faster)
225 Kick Free
200 Free Fast (1:30 pace or faster)
175 Easy
150 Pull
125 Head up
100 Free Fast (1:20 pace or faster)
75 Head up
50 Free Fast
25 No breather
100 easy
400 Swim
200 Kick (all freestyle kicking- no cheating)
2 X 200 Free (3:00/3:15)
4 X 100 Free (1:40/1:45)
8 X 50 Free ( :45/:50)
100 Head up (rest 30 seconds)
100 Back (rest 30 Seconds)
100 free easy
2 X 25 Sprint (no breathing) rest as needed
500 swim
200 pull
200 kick (all freestyle kicking)
10 X 50 Free (:50/:55)
2 X 100 Head up (2:00/2:10)
10 X 50 Free (:50/:55)
8 X 25 Head up/ Back (rest about 5 sec if not clock) (:30/:35)
warm down
400 swim
200 kick
4 X 25 head up (10 sec rest-all out sprints)
4 X 50 pull (:50/:55)
4 X 75 free (1:10/1:15)- if not clock leave after the 3rd person comes in
4 X 100 pull (1:40/1:50)
2 X 200 Pull (3:15/3:20)
100 head up
warm down
300 swim
200 pull
6 X 3 X 100
1st 100- free (1:30/1:40)
2nd 100- pull (1:40/1:50)
3rd 100- IM (2:15/2:30)
do this 6 times through- after each 100 IM rest about a minute to minute and a half
100 easy
400 SWIM
300 PULL
4 x 100 kick free (2:15)
4 X 25 no breathers (15 to 20 sec rest)
4 X 100 free (1:30/1:40)
4 X 25 snowplow
8 X 50 head up (1:15/1:20) slow send off so go fast
8 X 50 (do one 50 free and one 50 snowplow...etc...) do the free on 1:00 and the snowplow on 1:45
300 swim
300 pull
DO THIS SET 3 TIMES THROUGH FOR A WHOPPING TOTAL OF A 750 (do these on 10 sec rest if you are alone, but if you have people swimming with you, which you should leave after the third person comes in, also rest about a minute in between each set of 3)
25 fly
50 fly/back
75 fly/back/breast
100 IM
10 X 50 free (:45/:50)
8 x 25 IM (:30/:35)
150 HEAD UP
TOTAL 2200
Do 2,000 yards
Do 2,000 yards
300 swim
6 X 75 pull (rest 10-15 seconds if no clock) OR if clock (1:20/1:30)
3 X 150 pull (easy, work on your strokes) (3:40)
3 X 100 Kick (2:15/2:25)
300 Pull
8 X 25 head up (:45)
warm down
500 swim
8 X 50 Free (:55)
200 Pull
4 X 100 Free (1:30/1:40)
16 x 50 Free (:45/:50)
400 FREE
4 x 100 pull (1:40/1:45)
400 IM
4 X 100 kick (1 choice, 3 freestyle kick) 2:20/2:30
4 x 100 FREE (1:30/1:40)
200 IM
200 Head up
Warm Down
300 swim
3 X 150 Free (2:15/2:25)
5 X 100 Free (1:30/1:40)
5 X 50 back (1:00/1:05)
16 X 25 (head up/head down) (:30/:35)
4 X 50 as fast as you can go 1:00/1:05
WARM DOWN
300 Swim/Kick (swim a 25/kick a 25)
4 X 100 Pull (1:45/1:55)
8 X 25 Free (:30)
4 X 100 Back (2:00/2:10)
8 X 25 head up (:35)
4 X 100 Free (1:30/1:40)
8 X 25 Free (:30)
200 easy
400 swim
4 X 50 kick (free) 1:15
2 X 200 Free (3:30)
4 X 100 Free (1:30/1:40)
8 x 50 Free (:45/:50)
3 X 100 HEAD UP (2:00/2:15)
warm down
400 swim
300 pull
200 kick (freestyle kicking girls- NO BREASTSTROKE)
100 pull
200 free
300 free
400 pull
200 head up
500 swim
300 kick
10 X 50 swim (1:00),br> 3 X 100 SWIM (2:15) this is the time trial part so remember your times. yes remember all three and send them to me
3 X 50 (1:10) these are also time trials. so remember your times and send them to me.
warm down and you are done:) short and sweet:)
400 swim
12 X 25 IM (:40)
200 IM
12 X 25 Free (:35)
200 IM
12 X 25 Pull (:35)
200 kick (fly/breast/free)
12 X 25 Head up
200 IM
100 easy
300 Swim>
300 Kick Free (whistle work-will explain at pool-if for some reason i dont show up just do a 300 kick free)
6 X 75 Pull (1:15) (if you cant find the little red clocks just rest 5 seconds after the last person comes in)
3 X 100 Pull (1:45/1:55)
4 X 25 Head up (:40)
3 x 125 Pull (easy- work on beautifing your strokes 2:00)
4 X 50 kick (snowplow/free) (1:30)
WARM DOWN
400 swim
150 Pull
200 Kick (snowplow/free)
15 X 50 Free (broken up)
* 1 X 50 (1:05)
* 2 X 50 (1:00)
* 3 X 50 (:55)
* 4 X 50 (:50)
* 5 X 50 (:45)
16 X 25 Head up/free (:35)
150 head up
100 warm down
400 Warm UP
300 pull
4 X 150 free
3 X 150 pull
2 X 150 Kick free
warm down
make your own send offs... take bout 15 to 30 seconds rest
300 swim
400 kick (choice)
3 X 50 Pull (:50)
100 KICK (free)
2 X 200 Pull (3:00)
3 X 50 Pull (:50)
2 X 100 Pull (1:40)
2 x 100 FREE (1:30)
100 EASY
8 X 25 (head down/head up) (:30)
500 warm up
100 easy ( 2:00)
200 (first 100 is HARD/ second 100 is easy) (3:30)
300 (first 200 HARD/ last 100 easy) ( 5:15 )
400 (first 300 HARD/ last 100 easy) ( 7:00 )
300 ( first 200 Hard/ last 100 easy) (5:15)
200 (first 100 hard/ second 100 easy) (3:30)
100 EASY
4 X 50 Free (:45)
WARM DOWN
400 SWIM
4 X 100 IM (2:10/2:20)
3 X 100 Back (1:45/1:55)
2 X 100 Breast (1:50/2:00)
1 X 100 Free (quick as you can)
200 KICK
12 X 25 IM
100 Head up
100 warm down
500 Swim
200 Pull
10 X 50 Swim (:45/:50)
2 X 100 Head Up (1:40/1:45)
10 X 50 Swim (:45/:50)
100 head up
100 warm up (hehe... warm down)
400 swim/kick (swim down kick back swim down kick back...)
3 X 250 Free (3:45/4:00)
3 X 50 Kick (choice) (1:00/1:10)
2 X 250 Free (3:45/4:00)
3 X 50 Easy Back (1:00/1:10)
1 X 250 Free (do for time. meaning go as fast as you can and observe your time)
3 X 50 head up (1:00/1:10)
100 easy
300 swim/kick (swim a lap then kick a lap swim a lap kick a lap...)
3 X 50 Free (:45/:50)
3 X 50 Head up (:50/:55)
2 X 200 pull (rest 20 seconds in between each one)
3 X 50 Free (:45/:50)
4 X 100 Free (1:30/1:40)
3 X 50 Kick Free (1:00/1:10)
8 X 25 Free (try and take one to two breaths)
100 head up
100 warm down
