Workouts

"Test set": 1 km challenge!!

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

Warm up 8-830 (1100m) 

Warm Up (805-825) 800 m

2 x (50 kick, 50 swim free > 50 kick, 50 swim breast > 50 kick, 50 swim back > 50 kick, 50 swim fly)

Mini Set (825-835) WEAKNESSES 400 m

2 x (2 x 25 UW kick, 2 x 25 pull SPRINT, 2 x 25 fly kick on back, 2 x 25 worst stroke sprint) 15 s rest

Stroke Challenge (835-915) 3 groups 600 m

3 x (4x50 @ 80%) 1 from blocks, 3 from push w 15 s rest between each interval

1)      Best stroke ABF

2)      Free

Warm Down (915-925) 400 m

200 swim choice, 100 kick choice, 100 pull choice 

Activation

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. 

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

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: 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 

1 KM swim challenge for time

Activation: Neck, arms, hips, legs

Warm up (20 mins) 800 m

2 x (100 swim, 100 kick, 100 pull, 100 drill)

Mini set (20 mins) 600 m

2 x 50 free from middle (work on freestyle turns: fast IN & OUT of wall) @ 15 s rest

2 x 100 WORST STROKE (NOT FREE) @ 20 s rest

2 x 50 free from middle (work on freestyle turns: fast IN & OUT of wall) @ 15 s rest

2 x 100 BEST STROKE (NOT FREE) @ 20 s rest

Drills (10-15 mins) Freestyle drills TBD by Shelby 

Main (20 mins) 1 KM swim challenge for time, 1000 m

Josh 12:56 ~ 1:18 / 100 m 

Etienne: 14:45 ~ 1:28 / 100 m 

David 14:53 ~ 1:29 / 100 m 

Donna 15:35 ~ 1:34

Genvieve 15:20 ~ 1:32

Christine 19:56 ~ 2:00 / 100 m 

Jean Marc 16:45 ~ 1:40 / 100 m 

Reno 16:39 ~ 1:40 / 100 m

Charles 18:35 ~ 1:52 / 100 m 

Jean Guy 21:20 ~ 2:08 / 100 m

Dave 18:25 ~ 1:50 / 100 m

Marie Eve 27:25 ~ 2:44 / 100 m 

Tanya 27:23 ~ 2:44 / 100 m 

 Warm down (10 mins) 300 m

100 ABF, 100 kick choice, 100 pull free 

Warm Up 8-8:30 1200 m 

200 free, 200 kick choice, 200 IM drill, 200 free, 200 pull 

4 x 50 descending 

Starts and Sprints 830-845 200 m 

8 x 25 (12.5 sprint, 12.5 ez) walk backs

Turns and Sprints 845-9 400 m 

Review of flip turns - 8 x 50 from middle 

Main Set 9-915 600 m 

8 x 75 IM alternating IM (no free) and Free @ 1:20, 1:25, 1:30, 1:35 OR REST = ~ 15 s on free, 10 s rest on IM 

Warm Down 915-925 300 m 

100 swim choice, 100 drill choice, 100 kick choice 

Warm up 8:30-8:50 1000 m 

Activate

Warm Up (800 m) 

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

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

Mini Set (900 m)

4 x 75 m = 50 kick, 25 swim @ 1:20, 1:25, 1:30, 1:35

4 X 75 m = 50 swim, 25 kick @ 1:15, 1:20, 1:25, 1:30

4 x 75 m build @ 1:10, 1:15, 1:20, 1:25, 1:30

Breaststroke Drills (15 mins) 200 m 

Main Set (800 m)

200 build

1 min. wall sit

2 x 100 IM 

1 min. plank

4 x 50 worst stroke 

1 min. as many pushups as possible

Warm Down (100 m)

100 m choice

Activate: (5 mins) Neck, arms, hips, legs

Activate

Activate (neck, arms, hips, legs)

Warm Up: 1200 m 

4 x 100 m: SKDP (Swim, Kick, Drill, Pull), 4 x 200 m (SKDP)

Mini SPRINT/Race Pace: 300 m

2 x 100 m "Broken 100" (25 m w 5 s rest, 50 m w 5 s rest, 25 m) subtract 10s from your total 100 m time to have "approx" race pace TODAY. Do 100 m EASY recovery between 2 x 100 m 

Kick/Pull Set: 600 m 

2 x 100 kick build, 15 s rest

100 pull EZ

2 x 50 kick build, 10 s rest

100 pull EZ

2 x 25 m ALL OUT, 5 s rest

50 pull EZ

Main Set (10 s rest after each distance): 600 m 

Warm Down: 300 m 

100 swim, 100 kick, 100 pull 

Stretching

Activation: Neck, arms, hips, legs

Warm up (20 mins) 800 m: 200 swim choice, 100 kick on your back, 100 pull free 200 IM drill, 100 kick choice, 100 pull free

Starts, Turns & Sprints (30 mins) 300 m 

4 x 25 m starts w pull outs (video taped)

Review Breast Turn

4 x 50 from middle (working on turn)

Main (30 mins) 1600 m 

400 IM, third lap of each 100 m = sprint *fins optional

400 free, every 100 m = build

400 choice, 50 kick, 50 pull

200 IM, every 50 m build

200 free, every 100 m build

Warm down (10 mins) 400 m 

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

Activation 8-805: Neck, arms, hips, legs

Warm up 805-825: 800 m

2 x (100 pull, 100 kick, 100 swim)

4 x 50 decelerating

Sprints 825-845: 400 m

4 x (4 x 25 IM) 20 s rest per 25 m

1^st time: build

2^nd time: sprint

3^rd time: 1^st 12.5 sprint, 2^nd 12.5 ez

4^th time: 1^st 12.5 ez, 2^nd 12.5 sprint

Main 845-915: 1500 m

5 x 300, 30 s rest

1)      300 IM

2)      100 worst stroke, 100 best stroke

3)      Free

4)      100 pull, 100 kick

5)      Each 100 = build

Warm Down 915-925: 400 m

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

Activate

Warm up 830-850