Key or Legend:
Pull use a pull buoy when
swimming freestyle
(and paddles if available)
Distances are the same
whether in yards (yds)
or meters(m)
Sw swim
K kick
- seconds
Swim
Drills You
will find swim drills in the Swim Drill section of
the site
|
Swim Warm-ups
(1) Warm-up #1:
500 freestyle very easy
200 kick easy
100 swim easy
Total 800 yds (m)
(2) Warm-up #2:
500 freestyle very easy
200 kick easy
100 swim easy
6 x 50s 20 seconds rest between each
Total 1100 yds
|
(1)
Warm-up #2.........1100 yds
600 Free Drill............600 yds
20 x 50s free
5-10" bet. ea..........1000 yds
300 swim down.........300 yds
Total....................3000
yds
|
(2)
Warm-up #2........1100 yds
600 Free Drill...........600 yds
10 x 100s free
10-15" bet. ea........1000 yds
300 swim down.........300 yds
Total....................3000
yds
|
(3)
Warm-up #2..........1100 yds
400 Drill....................400 yds
300 free 15" rest,
3 x 50s free 10" rest
3 x 50s kick 10" rest
rest 2 minutes
200 free 10" rest
2 x 50s swim 10" rest
2 x 50s kick 10" rest
100 free
1 x 50 swim
1 x 50 kick ..............1200 yds
300 swim down..........300 yds
Total.....................3000
yds
|
(4)
Warm-up #2.........1100 yds
300 Drill...................400 yds
1500 free swim
aerobic pace...........1500 yds
200 easy swim down
Total....................3200
yds
|
(5)
Warm-up #1............800 yds
500 Drill
400 sw 15 rest
4x50s sw 10 bet. ea
4x50s krest 10
2 min rest
300 sw, 3 x 50s sw, 3 x 50s K
200 sw, 2 x 50s sw, 2 x 50s K
100 sw, 1 x 50 sw, 1 x 50 K
200 freestyle swim down
Total 3500
yds (m)
|
(6)
Warm-up #1
1000 Freestyle Drill
400 swim rest 15
300 pull rest 15
200 kick rest 15
100 swim 2 minutes rest
Do this set 2 times
200 freestyle swim down
Total 4000
yds (m)
|
(7)
Warm-up #2
600 Freestyle Drill
10 x 200s freestyle 20 seconds rest
300 swim down
Total 4000
yds (m)
|
(8)
Warm-up #2
1000 Freestyle Drill
1500 swim freestyle aerobic swim pace, rest
2-4 minutes
12 x 50s kick 10 seconds rest between each
100 freestyle swim down
Total 4500
yds (m)
|
