Week 1: Wed 05-29
Warm up: 300/150 free 100/50 kick 100/50 drill or stroke 100/50 swim 30 sec break 6/4 x 50 kick on 1:15/1:30/1:45/2:00 6/4 x 50 long dolphin 1:15/1:30/1:45/2:00 100 easy Main Set: Introduce Drills - 2 x 50 Distance per Stroke (DPS) 2 x 50 Fingertip Drag (FTD) 2 x 50 Pull 4 x 50/25 DPS 10" rest 2 x 150/75 Swim 20" rest 4 x 50/25 FTD 10' rest 2 x 150/75 Swim 20" rest 4 x 50/25 Pull 10" rest 2 x 150 Swim 20" rest 1 x 100 easy 7 x 50 IM turn order ie fly, fly-back, back, back-breast, breast, breast-free, free 100 cool down |
Week 1: Fri 05-31
Warm up: 300/150 free 100/50 kick 100/50 drill or stroke 100/50 swim 30 sec break 6/4 x 50 kick on 1:15/1:30/1:45/2:00 6/4 x 50 long dolphin 1:15/1:30/1:45/2:00 100 easy Main Set: Introduce Drills - 2 x 50 Skulling 2 x 50 Side-kick 2 x 50 5" breath 4 x 50/25 Skulling 10" rest 2 x 150/75 Swim 20" rest 4 x 50/25 Side-kick 10' rest 2 x 150/75 Swim 20" rest 4 x 50/25 5" breath 10" rest 2 x 150 Swim 20" rest 1 x 100 easy 4 x 25 Sprint 30" rest 1 x 100 easy |
Week 2: Mon 06-03
Warm up: 300/150 free 100/50 kick 100/50 drill or stroke 100/50 swim 30 sec break 6/4 x 50 kick on 1:15/1:30/1:45/2:00 6/4 x 50 long dolphin 1:15/1:30/1:45/2:00 100 easy Main set: 5/3 x 100 25 DPS 75 swim 50 Easy 5/3 x 100 25 5" breath 75 swim 50 easy 5/3 x 100 25 skull 75 swim 50 easy 4 x 50 flip turn practice and demo 5 x 150/75 Flag2Flag 150 cool down |
Week 2: 06-05
Warm up: 300/150 free 100/50 kick 100/50 drill or stroke 100/50 swim 30 sec break 6/4 x 50 kick on 1:15/1:30/1:45/2:00 6/4 x 50 long dolphin 1:15/1:30/1:45/2:00 100 easy Main Set: --- 2 x --- 2 x 100 Free 1:35/1:50 5 x 75 Flag2Flag 1:10/1:30 4 x 50 build to wall 1 x 100 stroke 1 x 50 easy --- 2 x --- 2 x 100 25 5' breath 75 swim 1:30/1:50 4 x 50 kick 8 x 25 pwoer kick free/stroke 200 cool down |
Week 2: 06-07
Warm up: 300/150 free 100/50 kick 100/50 drill or stroke 100/50 swim 30 sec break 6/4 x 50 kick on 1:15/1:30/1:45/2:00 6/4 x 50 long dolphin 1:15/1:30/1:45/2:00 100 easy Main Set: 5/4 x 100 Free base cycle + 20 3 x 50 pull 2 x 50 Sprint - negative split 50 easy 4/3 x 100 Free 1 x 100 kick 2 x 50 sprint - negative split 50 easy 4 x 25 sprint negative split 150 cool down |
Week 3: Mon 06-10
Session 1: 200/100 free 100/50 kick 100/50 drill/stroke 100/50 swim 6/4x50 kick 6/4x50 long dolphin 50s on 1:05/1:15/1;25/1:45 100 easy ---2x--- 4/3x100 free 4/3x50 kick 4/3x50 pull 4/3x100 free 100 stroke ---2x--- 100 cool down Session 2: 100 50 50 50 free kick stroke free 4x50 kick 4x50 long dolphin 50 easy 3x100 free 3x50 free 3x50 pull 2100 free 100 stroke 50 easy |
Week 3: Wed 06-12
Session 1: 200/100 free 100/50 kick 100/50 drill/stroke 100/50 swim 6/4x50 kick 6/4x50 long dolphin 50s on 1:05/1:15/1;25/1:45 100 easy Lanes 1-2: 8x50 Back/free alternating 4x50 25 5" breath backstroke 6x50 Back/free alternating Lanes 3-4: Backstroke clinic All: 3/2x100 free B+20 10 backstroke 3/2x100 free B+20 30" rest 2x50 backstroke for time Session 2: Backstroke clinic 10x50 Backstroke/free alternating 50 easy |
Week 3: 06-14
Session 1: 200/100 free 100/50 kick 100/50 drill/stroke 100/50 swim 6/4x50 kick 6/4x50 long dolphin 50s on 1:05/1:15/1;25/1:45 100 easy 4/3x100 free B+20 4/2x50 stroke 4/2x50 pull 4/3x100 free B+20 4/2x50 stroke 4/2x50 side kick 3/2x100 B+15 100 easy 10/6x50 (5-10" rest) 100 warm down Session 2: 50 free, 50 kick, 50 drill or stroke, 50 swim 4x50 kick 2;00/3:00 4x50 free 2x50 pull 2x50 stroke 2x75 flipturn focus |
Week 4: Mon 06-17
Session 1: 200/100 free 100/50 kick 100/50 drill/stroke 100/50 swim 6/4x50 kick 6/4x50 long dolphin 50s on 1:05/1:15/1;25/1:45 100 easy 4/3x100 free B+20 6/4x50 half pull half DPS 4/3x100 free B+20 6/4x50 half pull half DPS 4/3x100 free B+20 100 easy 6/3x50 stroke (1:00/1:10/1:20/1:40) 2x50 stroke kick (10' rest) 100 stroke fast 100 warm down Session 2: 50 free 50 kick 50 pull 50 swim 4 x 50 kick on 2:00/2:15 6 x 50 drill on 2:10/2:30 -3 FTD -3 Pull 50 easy 2 x 100 free 20 sec rest between 1 min rest 2 x 50 stroke good effort 100 cool down |
Week 4: Mon 06-19
Session 1: 200/50 free 100/50 kick 100/50 drill/stroke 100/50 swim 6/4x50 kick 6/4x50 long dolphin 50s on 1:05/1:15/1;25/1:45 50 easy Lanes 1-3: Ladder at 15" rest between: -25, 50, 75, 100 -4x50 kick (1:15/1:30/1:45) -125, 150, 175, 200 -4x50 pull -175, 150, 125 -4x50 stroke -100, 75, 50, 25 (last 25 fast) 150 easy Lane 4: 50 free, 50 kick, 50 stroke/drill, 50 swim 4x50 kick 4x50 LD Ladder -25, 50, 75, 100 -4x50 kick -125,150 -4x50 pull -125,100 -4x50 stroke -75, 50, 25 (last 25 fast) Session 2: 50/50/50/50 free kick drill swim 4x50 kick Ladder: 25,50,75,100 2x50 stroke 150 free 2x50 stroke 100,75,50,25 100 cool down |
Week 4: Friday 06-21
Session 1: 200/100 free 100/50 kick 100/50 drill/stroke 100/50 swim 6/4x50 kick 6/4x50 long dolphin 50s on 1:05/1:15/1;25/1:45 100 easy Main set Session 1: 2x200 stroke count (30" rest) 8x25 wind sprints (15" rest) *wind sprints = sprint with minimal breath 2x200 stroke count (30" rest) 8x25 wind sprints (15" rest) 100 easy 3x100 25 stroke-75 free (Base + 25) 4x25 IM order (sub free for fly if never done it) 3x100 25 stroke-75 free (Base + 25) 150 100 cool down Session 2: 50, 50, 50, 50 free kick pull free 4x50 kick 1x100 free 4x25 free 1x100 free 4x25 free 1x100 free 50 cool down |
Week 5: Mon 06-24
Session 1: Warm up as in previous weeks (1200/800 yd) 8/6x50 Follow Through drill 4/3x100 free B+20 8/6x50 Follow Through 4/3x100 free B+20 100 easy 12/8x25 DPS maintain stroke count 30"/35"/40"/50" Session 2: 50 50 50 50 free kick pull swim 4x50 kick 2:00/2:30 3x50 follow through 2:00/2:30 100 free 20" rest 3x50 follow through 2'/2:30 100 free 20" rest 4x25 maintain DPS maintain stroke count across all 4 25s 100 easy |
Week 5: Wed 06-26
Session 1: Warm up as previous (1200/800 yd) 8/6x50 side kick 15" rest 4/3x100 free B+20 8/6x50 side kick 15" rest 4/3x100 free B+20 100 ez 12/8 25 kick descending or maintain pace on 30"/35/40/50" 100 easy Session 2: 50 50 50 50 free kick pull swim 4x50 kick 2:00/2:30 3x50 side kick 2:00/2:30 100 free 20" rest 2x 100 rest 4x25 kick descending or maintain time 100 ez |
Week 5: Fri 06-28
Session 1: Warm up as previous (1200/800 yd) 6/4x50 breast kick 4/3x50 breast pull 6/4x50 breast stroke 50 easy 4/3x50 free B+20 2/1x100 breast 4/3x100 free B+15 100 breast 4x25 breast descending time 15" rest 100 easy Session 2: 50 50 50 50 free kick pull swim 4x50 kick 2:00/2:30 4x50 breast kick 3x50 breast pull 4x50 breast stroke |
Week 6: Mon 7/1
Session 1: Standard warm up -6x50 alt 50s stroke/free 0:45/0:55 -3x50 stroke-drill -4x100 alt 100s stroke/free -100 easy -5/4x100 free B+20 -2/1x50 side kick -2/1x50 skull -2/1x50 DPS -4/3x100 free B+15 -200 easy |
Week 6: Wed 7/3
Session 1: Standard warm up -coming soon! |
Week 6: Fri 7/5
Session 1: Standard warm up -coming soon! |
Week 7: Mon 7/8
Session 1: Standard warm up 5/4x100 free B+20 3/2x100 IM 15" rest 4/3x100 free B+20 3/2x100 IM 15" rest 100 easy 5x50 stroke 15" rest 4x50 stroke kick 15" rest 1x150 free 15" rest 2x50 stroke sprint 15" rest 1x50 sprint free 15" rest 100 easy Session 2: 50 50 50 50 free kick pull swim 4/2x50 kick 4/2x50 LD 50 easy 3x100 free 3x50 stroke 3x50 stroke drill 3x50 stroke pull easy |
Week 7: Wed 7/10
Session 1: Standard warm up 8/6x50 free 3/2x50 side kick 3/2x50 5/7 stroke per breath 50 easy 8/6x50 free 5" faster than above 3/2x50 stroke 1 3/2x50 stroke 2 50 easy 8/4x25 wind sprint 30" rest 50 sprint choice 150 easy Session 2: 50 50 50 50 free kick pull swim 4/2x50 kick 4/2x50 LD 50 easy 8x50 free 3x50 side kick 3x50 pull 8x50 stroke 100 easy |
Week 7: Fri 7/12
Session 1: Standard warm up 4/3x100 free 2/1x100 IM 50 easy 4/3x100 free 2/1x100 IM 50 easy 4/3x50 stroke kick 4/3x50 stroke pull 4/3x50stroke swim 100 easy Session 2: 50 50 50 50 free kick pull swim 4/2x50 kick 4/2x50 LD 50 easy 4x50 stroke kick 4x50 stroke pull 4x50stroke swim 100 easy |
Week 8: Mon 7/15
Session 1: Standard warm up 400/300 free 8x50 alt 50s pull swim 400/300 free 8x50 alt 50s kick pull 400/300 free 100 easy Session 2: 100 free 100 kick 50 pull 100 stroke 4x50 kick 50 easy 3x50 pull 3x50 L.D. 3x100 free 4x50 stroke 100 easy |
Week 8: Wed 7/17
Session 1: Standard warm up 4/3x100 B+20 4x[4x50] [1/2 under water, 5/7 breath per stroke, 1/2 underwater, 50 moderate pace] 4/3x100 B+15 4x25 no breath 100 easy 4x50 stroke 2x100 stroke 100 easy Session 2: 50 free 50 kick 50 pull 50 swim 4/1x50 kick 4/1x50 L.D. 100 easy 2x50 FTD 3x100 free 4x50 choice 100 easy |
Week 8: Fri 7/19
Session 1: Standard warm up 6x50 stroke alt pull/kick 3x100 2 free 1 stroke 3x100 1 free 2 stroke 3x100 0 free 3 s troke 100 easy 300/150 free 200/100 stroke 100/50 free 50/25 stroke 100 easy Session 2: 50 free 50 kick 50 pull 50 swim 4/1x50 kick 4/1x50 L.D. 100 easy 3x50 drill 3x50 pull 3x100 free 6x50 focus on turns 100 easy |