SWIM LESSONS
SwimAmerica
6 Supplemental HS Workouts

 

Session 1

WU 600 C 10:00

4 x 200 C :30 Ri   (50 Dr, 50 K, 100 Sw)

 

IM – Swim  4 x 400  IMO/set

(100 K-R-L-Sw  / 100 Sw  / 100 Sw IM / 100 Sw Fr)       1:00 ri

                       

Sw Free

4 x 450 C B x 4 + 2:00 (appr +:30

Pace = (200 @ +:15, 150 @ :+10, 100 @ +:05)

 

P4 (-2) DPS

                8 x 50 Bk  C :50

                6 x 50 Fly C :50

                4 x 50 Br C :55

                2 x 50 Fr C 1:00

 

Kick        3 x 300  All flutter K with board & snorkel

1) mod                  :30RI

                2) last 100 fast   :45 Ri

                3) last 200 fast  

 

WD         6 x 100 start at C 1:20 & +:05                                                                                        [7300]

 

 

 

Session 2

WU 600 C 10:00

Swim Free 12 x 100 [1) Dr C 2:00, 2) Bld C 1:45, 3) Fast turns C 1:30] x 4

 

K/Sw 5 x 3 x 25 (12.5 strl k/ 12.5 sw) C :40  Change strokes sets of 3

 

Active Recovery 125 Fr brth 5s

 

Sw 15 x 50 (25 IMO / 25 Fr) x 5  C :50        IMO Stroke mod – Free fast

 

Active Recovery 150 Fr Brth 5’s

 

Sw 15 x 75 IM Switch (x 5)  C 1:15  (50 Fly/ 25 Bk, 50 Bk/ 25 Br, 50 Br/ 25 Fr) x 5

 

Active Recovery 175 Fr Brth 5’s

 

5 x 3 x 100 (2 IMO/set + 1 Free)  C 1:35    (1 set each stroke IMO, #5 = 2IM +1 Free)

 

WD 300 Fr brth 5’s                                                                                                                           [6400]

 

 

 

 

 

Session 3

WU 600 C 10:00

 

K-Dr-P1-Sw  Free          2 x 400 C 7:00(1:45  (K - Dr – P1- Sw)

 

Sw 2 x 1000 Free C 12:00(1:12 [or 900(1:20  or 850(1:24]

1) -2, tech, fast turns make-Cycle

2) fast maintain stroke – well under Cycle

 

Active Recovery 200 Fr Brth 5’s

 

Kick      300 C 6:00  + 250 C 4:35(1:50 + 200 C 3:20 (1:40 + 150 C 2:15 (1:30 + 100 C 1:20

            Failure = :10ri /100

 

Sw 2 x 500 #1 C 7:30(1:30          Breast = 450(1:40

  1.  -2, tech, fast turns make Cycle
  2.  fast maintain stroke – well under Cycle

                                                                                                                              

Kick     5 x 100  C 1:45, 1:40, 1:35, 1:30, 1:25

            Failure = :10ri /100

 

Active Recovery  200 Free Brth 5’s

 

Sw 2 x 200 #2  C 3:20(1:40 Breast = 3:40(1:50

1) -2, tech, fast turns

2) fast maintain stroke

 

WD       300 Free Brth 5’s                                                                                   [7000]

 

 

Session 4

WU 600 C 10:00

 

Swim 20 x 50 C 2 each on: (:55, :50, :45, :40, :35) (x2)

 

Sw Free  3 x 800 C = +:15

1)  avg + :10,   2)  avg + :05       3)  avg B

 

Kick      1 x 800  (25 side dol - 25 surf fast - 50 on back arms @ 45 – 25 swim) x8

 

P2        8 x 250 IM C 4:20 (1:45 (xtra 50 = #3)

 

Sw        12 x 75 Fr C :55(1:15, 1:00(1:20, 1:05(1:26

Brth 4 – 6 – 8  x 25’s

 

WD 300+/-                                                                                                        [8000]

 

 

 

 

 

 

 

 

Session 5

WU        2 x 600  1:00ri

1) Ch Sw/ K x 50’s

2) 8 x 75 (Dr mid 25- choice by 75) cont.

 

Sw-K

                /200 Kick (50 Fltr / 50 Br DPK)           

3 x          \3 X 150  (50 dr –ch /100 sw fast)  :15ri

C 12:00/set(1:50/100

 

Kick (w/ sht bd or strl)

                24 x 25 C  :25/:35 Odd – dive start fast,  Evens – mod             

 

Sw  Free               3 x 6 x 100                           

1) C = :10ri  Desc to fast 1-3 & 4-6   Set on 10:00

2) C =  choose 1:10 to 1:20   Set on 10:00

3) C =  2:00  all fast!

WD         5 X 100 Choice Sw            c 1:25 +:05…                                                                        [6050]

 

 

 

 

Session 6

WU 10 X 150 C 2:40  Odd Sw Free;  Even Sw- K – Sw n-Fr

 

Active Recovery  Sw 200 Free Brth 5’s

 

P4  3 x 4 x 50 Fly Sets of 4 C 1:05, 1:15, 1:25 (Every 4th 50 = Back mod.   

 

Sw  3 x 600 Free (pick cycle can avg sub B)

                                8:00 (1:20  or, 8:30 (1:25  or, 9:00 (1:30 

 

Kick

                /50 C 1:00

4x           \1 X 100 C 1:55

  1. 2 X 100 C 1:50
  2. 3 X 100 C 1:45
  3. 4 X 100 C 1:40

Failure = :10ri/100

 

WD – 500 sw                                                                                                                                      [5200]