Partners
Cordova+Parks+and+Rec+Dept
RCAA
Code+Ninjas
Swimstitute
Workouts
6 and Under:
Option 1:
4 laps kick
4 25’s freestyle with 15-30 seconds rest
1 50 freestyle
6 25’s backstroke
4 laps kick
Option 2
4 laps kick
Repeat 2 times with rest in between
4 25’s kick on 1 minute
2 25’s freestyle on 1 minute
4 25’s kick on back
2 25’s backstroke
Option 3
4 laps kick
4 25’s streamline kick, focusing on side breathing
2 25’s catch up freestyle, focusing on arms reaching
2 25’s freestyle
2 25’s kick on back
2 25’s backstroke
for putting this together.
 
7-8s:
Warmup
100 freestyle
Kick Set
8x25s, two of each stroke: 2 fly, 2 back, 2 breast, 2 free
3x50s freestyle kick
Main set
4x25s free
2x50s free
Repeat w/backstroke
 
9-10s:
Warmup
150 free swim
100 free kick
Kick set
2x50s free
4x25s free
Repeat w/ fly and breast
Main set
100 free
4x25s free
Repeat w/ backstroke
 
11-12s:
Warmup
4x50s reverse IM order: kick down, swim back
4x25s choice sprint
1x100 free: work the turns
Main set
8x25s: 4 free kick, 4 dolphin kick [:35]
4x50s catchup freestyle [1:00]
2x100s sprint free [2:15]
1x200 pull w/ paddles or swim [4:00]
2x100s kick free/dolphin [2:30]
4x50s catchup freestyle [1:00]
8x25s sprint free [:25]
 
13-18:
Warmup
4x100s free
Pre-set
400 free
200 dolphin kick on back
Kick set
8x50s alternating free and back by 50 [1:30]
Main set
3x75s free [1:30]
1x125 free
Repeat w/backstroke
 
13-14 additional workout
Warm Up
200 free
200 kick
8x50 IM drill on 1:30
Repeat 2 times with 1 minute rest in between
4x75 Kick, drill, swim IM order
3x100 IM on 2:00
1x 200 freestyle
100 Free breathe every 3 strokes
100 Free breathe every 5 strokes
100 Free breathe every 7 strokes
100 Free breathe every 5 strokes
100 Free breathe every 3 strokes
10 x 50 kick on 1:15/1:30
2 x 200 free--distance per stroke
3 x 200 alternating 50 fly kick on back and 50 backstroke
Cool Down
150-200 freestyle/backstroke