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WORKOUTS

 
If you can find a pool- here are some workouts you can use for training. 

Alter the times to fit your training level. 

The first two workouts are for Junior and higher.  Workout #3 can be used for Developmental to Junior Prep. 

WORKOUT #1

WARMUP: 5 x 100 [email protected]:20 (25 right arm, 25 left arm)
                    5 x 100 side [email protected]:30
                    5 x 100 IM @1:20 descend 1-5
                    5 x 100 IM Kick on 1:35
                    8 x 50 on 45, 2 each stroke rotate IM.
5 x 200 (two groups) A on 2:25, B on 2:30
8 x 50 on :50 easy
4 x 200  A on 2:20, B on 2:25
8 x 50 on :50 easy
3 x 200   A on 2:15, B on 2:20
8 x 50 on :50 easy
2 x 200  A on 2:10, B on 2:20
8 x 50 on :50 easy
1 x 200  A on 2:05 B on 2:15  
Loosen 20 x 25 on :35    3-2-1-0 Breaths   (7,500 yards)  

 

WORKOUT #2

WARMUP: Swim 5 x 300 at 4:10

4 x 250 on 3:10 … snorkel, paddles & fins

14 x 125 on 1:40 … add25’s of I.M. order by the 25

Kick 1200 … = 300 with board, 300 with snorkel/fins streamline, 300 back with fins, 300 choice

10 x 50 fly on :45

Pull 10 x 50 on :40 … no more than 4 breaths

Warm-down …Swim 200EZ

 

WORKOUT #3 (DEVELOPMENTAL practices from Kristen)

Warm up:

100 free

100 back

100 breast

4 x 50 streamline kick (2 on stomach free, 2 on back)

100 scratch drill (bend elbows!!!)

100 catch-up drill (don't slap arms)

100 back drill arms on side, rotate shoulders

 

5 minute kick with kick board

 

2 x 50 breaststroke kick with streamline

2 x 50 frog kick (arms at side)

100 breaststroke- work on long glides

 

5 min kick with kick board

 

2 x 50 fly kick streamline

4 x 50 fly (work on getting arms to enter in correct position)

 

2 x 100 IM 

 

Work on turns if possible, especially counting strokes from flags in backstroke (we don't want anyone looking for the wall anymore!)

 

Remember: two hand touches for fly and breast and stay on back for backstroke unless doing a backstroke flip turn

 

***Do a variation of the above sets for practices until I see you again, working on IM's***

 

 

 

 
    
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