Workouts

Warm up (20 mins) 800 m

4 x (100 drill, 100 kick)

1)      Reverse IM

2)      Free

3)      Back

4)      IM

Mini set (20 mins) 750 m

3 x 150 choice swim

1)      1^st 50 m build

2)      2^nd 50 m build

3)      3^rd 50 m build

2 x 150 pull choice

1)      1^st 75 m build

2)      2^nd 75 m build

Drills (10 mins) Breast kick ( focus on reaching heels to hands & finishing the kick ) 300 m

2 x 50 m breast kick hands at side on front

2 x 50 breast kick hands at side on back

2 x 50 : 1 breast kick, 1 fly kick

Main (30 mins) 1400 m

Round 1 – 15 mins, 70-80% effort

4 x 25 IMO @ 20 s rest

4 x 75 IMO (no free) 20 s rest

2 x 100 IM 20 s rest

Round 2 – 15 mins

4 x 50 CHOICE @ 20 s rest

3 x 100 CHOICE @ 20 s rest

2 x 150 CHOICE @ 20 s rest

Warm down (10 mins) 500 m

100 free, 100 pull free, 100 kick choice, 100 IM drill, 100 choice 

Activation: Neck, arms, hips, legs 

Warm Up: 700 m 

200 pull free, 100 kick back, 50 fly, 200 kick choice, 100 fly drill, 50 back 

Kick Set: 700 m (including 4 mins of v.kick as 50 m of swimming)

4 x 75 m kick on front (fly or flutter), 15 s rest

25 m swim EZ

4 x 1 min vertical kick HARD (fly or flutter), 1 min rest 

25 m swim EZ 

4 x 75 m kick on back (fly or flutter), 15 s rest 

Breaststroke kick drills: 100 m

2 x 25 m egg beater on back

25 m kicking hands on front

25 m kicking hands on back 

Pacing Set: 800 m 

PICK YOUR PACE. GOAL: keep same pace through whole set. 20 s rest between each interval, adjust your pace as you go through th set (most likely to slower pace time). Set should be done using 1 stroke, OR IM. 

Warm Down: 300 m 

100 swim choice, 100 pull choice, 50 double arm back, 50 dolphin dives 

ACTIVATION 8-805

Neck, arms, hips, legs

WARM UP – 805-820 800 m

400 free (concentrate on stroke and turns *streamlines)

200 kick choice (opportunity to work on kick of your choice)

200 pull choice (concentrate on shoulder roll)

SPRINTS 820-840 400 m

Choice* @ 20 s rest between each 25 m

Swim: 4 X 25 (12.5 FAST, 12.5 EASY)

1 min rest

Kick: 4 x 25 (SPRINT)

1 min rest

Pull: 4 x 25 (BUILD)

1 min rest

Swim: 4 x 25 (SPRINT)

1 min rest

FLY DRILLS 840-9

MAIN SET 9-920 1000 m

15 s rest after each interval

2 x (2 x 25 (90% effort), 2 x 50 (80% effort), 2 x 75 (70% effort), 2 x 100 (60% effort) )

1^st time – free

2^nd time – choice

WARM DOWN 920-925 200 m

50 double arm back

50 kick choice

50 sculling choice

50 pull choice

Activation: 5 mins

10 x neck rotation (shoulder to shoulder)

10 x arm circles front (5/arm) 

10 x arm circles back (5/arm)

10 x monkey swings

10 x hip rotation (5 to right, 5 to left) 

20 x leg swings (10/leg) 

Warm Up: 15 mins (800 m)

100 best stroke, 100 worst stroke kick, 100 best stroke drill, 100 pull free, 100 worst stroke, 100 best stroke kick, 100 worst stroke drill, 100 pull free

Sprints: 15 mins (400 m)

Take 30 s rest between each sprint

2 x (8 x 25 m) alternating 25 m: 12.5 sprint/12.5 ez and 25 m build

1^st time through kick

2^nd time through swim

Backstroke Drills: 20 mins (TBD)

Aerobic: 20 mins

Fast Lanes (1200 m)  

4 x 75 free @ 1:20, 1:30

4 x 150 free @ 2:20, 2:45

300 free @ 4:00 (1:20 pace), 4:30 (1:30 pace)

Medium Lanes (900 m)

4 x 75 free @ 1:40, 1:50

4 x 150 free @ 3:00, 3:15

Slow Lanes (600 m)

4 x 75 free @ 2:00, 2:30

2 x 150 free @ 4:00, 5:00

Warm Down: 10 mins (600 m)

200 swim choice

100 kick choice

200 drill back or free

100 pull free

Stretching: 5 mins

"Test set": 1 km challenge!!

First practice of season! 

Activation: Simple activation to get warmed up before practice in order to avoid injury. 

10 x neck rotation (shoulder to shoulder)

10 x arm circles front (5/arm) 

10 x arm circles back (5/arm)

10 x monkey swings

10 x hip rotation (5 to right, 5 to left) 

20 x leg swings (10/leg) 

Anything extra you must do in order to prepare for your in water warm up. This may depend on any current injuries or discomforts you are experiencing, or anything you are being treated for at physio, massage therapy, etc. 

This a long one... The sprints will push you past your anaerobic threshold but everything else should keep you below it.

This one will make you work your IM! All times are provided with recommended adjustments (±), depending on your swim abilities.

A relatively easy workout. This was originally designed to be done in 1h (which will be a little more challenging).

This workout aims to make you work on your 200m. The middle of the main set is where things get really challenging (if you can manage to do the whole thing without switching to drill or kick).