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THE STANDARD WORKOUT (COVID - 19 Options)

The Standard Swim Workout

Dear TTST Members,

These easy to follow swim workouts should help keep a basic level of fitness through the COVID – 19 closure.  Pick a standard workout for the TTST level you train at and follow it.  Get creative with drills you have learned from your coaches.  Try to kick more than you pull.  Mix up what you do every session.  Most importantly have fun! 

Please email Cyrus (cboyum@gmail.com) of any pools that are open to all our members.  I can then send to our membership for information to help everyone.  Thank you. 

Standard 200 for 10 & Under Novice Level of TTST:

1st Set:  Swim up to 200 Yards / Meters:  Kick / Drills / and Swims of your choosing and distance

2nd Set:  Drill up to 200 Yards / Meters: Drill only of your choosing and distance

3rd Set:  Swim or Kick 4 x 25 Yards / 2 x 50 Meters: Go 80% sprint energy to 100% effort finishes

4th Set:  Up to 50 Yards / Meters streamline floating, sculling, or swimming backwards for warm down.

Standard 400 for 10 & Under Regional Level of TTST:

1st Set:  Swim up to 400 Yards / Meters:  Kick / Drills / and Swims of your choosing and distance

2nd Set:  Drill up to 200 Yards / Meters: Drill only of your choosing and distance

3rd Set:  Swim or Kick 8 x 25 Yards / 4 x 50 Meters: Go 80% sprint energy to 100% effort finishes

4th Set:  Up to 100 Yards / Meters streamline floating, sculling, or swimming backwards for warm down.

Standard 600 for 11 & Over Novice to Regional Levels of TTST:

1st Set:  Swim up to 600 Yards / Meters:  Kick / Drills / and Swims of your choosing and distance

2nd Set:  Drill up to 200 Yards / Meters: Drill only of your choosing and distance

3rd Set:  Swim or Kick 12 x 25 Yards / 6 x 50 Meters: Go 80% sprint energy to 100% effort finishes

4th Set:  Up to 200 Yards / Meters streamline floating, sculling, or swimming backwards for warm down.

Standard 1200 for 11 & Over Pre-Senior Level of TTST:

1st Set:  Swim up to 1200 Yards / Meters:  Kick / Drills / and Swims of your choosing and distance

2nd Set:  Drill up to 200 Yards / Meters: Drill only of your choosing and distance

3rd Set:  Swim or Kick 24 x 25 Yards / 12 x 50 Meters: Go 80% sprint energy to 100% effort finishes

4th Set:  Up to 200 Yards / Meters streamline floating, sculling, or swimming backwards for warm down.

 

Standard 1500 - 2000 for 11 & Over Senior to National Levels of TTST:

1st Set:  Swim up to 1500 – 2000 Yards / Meters:  Kick / Drills / and Swims of your choosing and distance

2nd Set:  Drill up to 200 Yards / Meters: Drill only of your choosing and distance

3rd Set:  Swim or Kick 30 x 25 Yards – 40 x 25 / 15 x 50 to 20 x 50 Meters: Go 80% sprint energy to 100% effort finishes

4th Set:  Up to 200 Yards / Meters streamline floating, sculling, or swimming backwards for warm down.

Swim on,

Cyrus