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Backyard Pool Practices! Teathered and Non Teathered
Non Teathered
 
Here are some thoughts, and a suggested structure for an hour to an hour and half of water time.  You can adjust the ratio to any amount of time.
 
15 Minutes - Warm up
15-30 minutes - Specifics
15-30 minutes - Aerobic
10 mins Sprint
5 Minutes Cool Down
 
Warm Up Ideas - Nothing too complicated just get loose.
 
Examples:
  - Continuous swim alternating perfect SL under water (no kick), and phantom flip turn (Flip before wall and don't touch it)
  - 10 X 4 Laps on 1:15 either all FR or Alt FR/Strk
  - 5 X 8 Laps on 2:30 either all FR or Alt FR/Strk
  - Use your imagination!
 
Specifics.  - Due to pool length Turns, and Under water breakouts make a lot of sense.
 
Examples:
  - 4 X 1 Lap Giant S K, 4 X 1 Lap Fly, 4 X 1 Lap tapered S Kick, 4 X 1 Lap BK, 4 X 1 Lap ALL OUT Under Water 20R
  - 24 X 1 Lap IMO 10R, 8 X 3 Lap IMO 10R
  - X2(2 X 1 Lap Perfect Tech, 2 X 1 Lap Under Water, 8 X 1 Lap Fast, 1 X 4 Lap EZ) 20R
 
Aerobic - Time to work on your endurance!
 
Examples:
  - Continuous swim
  - 3-6 X 5 Min swim
  - 20 X 4 Laps 2:00ish
 
Anerobic - Time to go Fast.
 
Examples
  - 6 X 1 Lap Fly All Out 20R
  - 10 Laps BR Smooth 1:00R
  - 6 X 1 Lap BK All Out 20R
  - 10 X Laps BR Smooth 1:00R
  - 6 X 2 Laps FR all Out 20R
 
Cool Down - model Warm up, but just like warm up it is important.
 
Teathered: i.e. swimming on a bungie, general ideas that can be built upon.  Be Creative!
 
12 and under
 
5-10 minute continuous swim
8 X Under Water Push Off + 4 Strokes Fast 10 Rest (2 Each Stroke)
3-5 Minute Continuous Kick
6 X 30 second Swims Descending 1-3, 4-6 to all out. 30 Rest
4 X 3 Minute Freestyle swims at 200 Pace
1 X All Out 5 Minute Swim
Cool Down
 
13 and Older
 
2 X 10 Minute Swim #1 FR, #2 Stroke
2 X 5 Minute Kick
12 X 10 Second Burst IMO 10 Rest (1:1 Swim to Rest Ratio)
12 X 2 Minute Swims at 200 Pace 2:30
1 X 10 Miniute Kick
12 X 15 Second Burst FR Emphasize all out kicking 30 Rest
Cool Down