Warmup:

400 easy swim

Warm up set:

2x

• 200 free cruise @ :20 seconds rest

Main Set:

• 4 x 100 – 25 kick, 75 swim @ :10 sec rest
• 4 x 75 – 25 swim, 25 kick, 25 swim @ :10 sec rest
• 4 x 50 – 25 kick, 25 swim @ :10 sec rest
• 4 x 25 – 25 kick descending 1-4 @ :10 sec rest

Warmdown:

200 easy

Total: 2000

Workout Two

Warm up:

200 swim, 100 kick, 100 swim

Warm up set:

Super 500 @ :10 sec rest:

• 25’s – Free drill
• 50’s – Stroke
• 75’s – Free swim

25, 25, 50

25, 75

50, 50

75, 25

50, 25, 25

Main set:

10x

• 100 – 50 drill, 50 swim @ :15 sec rest

odds – free

even – stroke

200 Fast all out effort – Record time

Warmdown:

200 easy

Total: 2300

Workout Three

Warm-up:

3x (swim straight through):

• 50 freestyle
• 25 backstroke
• 25 freestyle kick on back in streamline position (head relaxed back, hips pressed toward the surface)

Warm-up Set:

4x:

• 50 freestyle gradually building effort throughout @ :10seconds rest
• 2 x 25 freestyle @ :10 seconds rest – 1st – fast, powerful first 8 strokes, smooth relaxed rest of way; 2nd – build first 8 strokes, fast 6 strokes, smooth rest of way

Main Set:

2x:

• 8 x 50 freestyle @ :05 seconds recovery 1st set of 8., :10 seconds recovery for 2nd set of 8

Goal: maintain your best average pace throughout set 1. Hold that pace as you fatigue in set 2 OR build pace faster.

:60 recovery

2x:

• 4 x 25 freestyle kick with kickboard @ :15 recovery try to maintain best average time
• 1 x 50 free smooth and relaxed body position focus @ :15 recovery

Cooldown:

200 your choice, very relaxed

Total: 2000

Workout Four

Warm-up:

300 choice

Warm-up set:

2x:

• 3 x 50 free descend effort from 1 to 3 @ :10 rest
• 4 x 25 kick with board alternating hard, easy @ :15 rest

Main Set:

3 x 200 freestyle @ :30 rest as (100 smooth, 50 build, then take 5 seconds rest, then 50 max effort); goal is to get times of the max 50 and keep them consistent despite fatigue

100 easy backstroke

8x

• 25 freestyle as: 2x ( 1 – sprint @ :20 rest, 2 – sprint @ :15 rest, 3 – sprint @ :10 rest, 4 – EASY @ :30 rest) – goal is to keep pace same despite fatigue and dropping rest

Cooldown:

2x:

• 50 drill
• 50 backstroke
• 50 easy kick
• 50 swim choice

all relaxed

Total: 2100

Click on the number below that corresponds to the week of training you’re in.

Week Two

Workout One

Warmup:

100 swim, 100 kick, 100 IM, 100 drill, 100 swim (SKIDS)

Warm up set:

8 x 50 – 25 kick, 25 swim @ :15 sec rest

Main Set:

8 x 200 @ :20 sec rest

Odds – 50 kick, 50 swim (x2)

Evens – swim at 75% pace

Warmdown:

100 easy

Total: 2600

Workout Two

Warm up:

400 easy

Warm up set:

8 x 75 IM @ :10 sec rest

1,5 – fly, back, breast

2,6 – back, breast, free

3,7 – breast, free, fly

4,8 – free, fly, back

Main set:

4 x 300 swim descending 1-3 (to 90% effort) @ :30 sec rest

Warmdown:

200 easy

Total: 2600

Workout Three

Warm up:

• 100 swim choice
• 100 backstroke
• 50 kick on stomach with hands by side focusing on body position
• 100 freestyle

Warm up Set:

4 x 75 @ :15 rest as

1. 75 free pull with buoy focusing on high elbow catch and rotation
2. 25 free swim, 25 kick on back, 25 free with 6 quick strokes in middle of 25
3. 75 backstroke smooth focus on kick
4. 75 free build to fast in first 50 then easy last 25

Main Set:

2x:

5 x 100 @ :05 seconds rest

round 1 aim to hold best average pace for all 5

round 2 aim to start 5 seconds slower than previous average

rounds 4 and 5 descend to under best average

take 30 seconds rest between sets

8x

• alternating 25 sprint free (hold pace for all), 25 easy backstroke @ :20 seconds recovery

Cool down:

• 50 easy kick on stomach focus on body position
• 50 easy backstroke
• 100 easy free focus on rotation and high elbow pull
• 50 easy kick

Total: 21000

Workout Four

Warm up:

300 easy choice swim, 100 build to sprint kick with board, 100 freestyle drill

Warm up set:

6 x 50 @ :15/:10/:05 seconds rest maintaining pace to elevate heart rate

Main Set:

• 300 @ :05 seconds rest – hold steady pace, strong effort but try to avoid building lactic acid
• 4x 50 @ :30 seconds rest – maintain best average pace (first one should be most difficult but group should be hard)
• 200 @ :10 seconds rest – same as effort for 300
• 4x 50 @ :30 – same as previous 50s
• 100 @ : 15 rest (same as above)
• 4x 50 @ :30 rest maintaining same best average
• 1x 200 pull, steady, focused on high elbow pull

Cool down:

200 easy

Total: 2100

Click on the number below that corresponds to the week of training you’re in.

Week Three

Workout One

Warm up:

400 easy swim

Warm up set:

2x

• 200 free cruise @ :20 seconds rest

Main Set:

25 x 100 (:60 sec rest in between each set of 5)

• 1-5 – Free @ :20 sec rest (easy warmup effort)
• 6-10 – 25 drill, 75 free @ :20 sec rest
• 11-15 – Kick (Descend within the 100’s)@ :10 sec rest
• 16-20 – IM @ :15 sec rest
• 21-25 – Free @ :15 sec rest

Warm down:

100 easy

Total: 2600

Workout Two

Warm up:

500 SKIDS

Warm up set:

8 x 25 – kick @ :10 sec rest

8 x 50 – 25 drill, 25 swim @ :15 sec rest

8 x 75 – free/stroke/free @ :10 sec rest

Main set:

8 x 100 – free @ :10 sec rest (descensing 1-4, 5-8)

Warm down:

200 easy

Total: 2700

Workout Three

Warm up:

200 freestyle, 100 freestyle kick with board, 50 easy backstroke, 50 freestyle build

Warm up set:

8×50 build @ :20 seconds rest as 25 easy free drill, 25 build free to sprint

Main Set:

2x:

• 4 x 50 kick @ :30 seconds rest with max effort over last 12.5 yards
• 200 pull focus on body position @ :20 seconds rest
• 50 free max effort @ :05 rest
• 50 back super easy @ :30

2 x 75 @ :15 rest pull building last 50

4 x 50 @ :30 rest pull building last 25

2 x 25 @ :45 seconds rest max effort

2x

50 back easy, 50 free easy

Cool down:

200 your choice, very relaxed

Total: 2400

Workout Four

Warm up:

200 free, 100 drill, 100 kick, 100 choice

Warm up set:

8 x 75 free @ :20, :15, :10, :05 recovery building from smooth to fast over course of 75s

Main Set:

2x:

• 8x 50 freestyle

first set of 8: 5 seconds recovery

second set of 8: 10 seconds recovery

Your goal is to maintain your best average pace throughout set 1, then hold that pace or even increase your pace throughout set 2 .

rest :30

200 freestyle pull

Cool down:

200 alternating backstroke and kick

Total: 2900

Click on the number below that corresponds to the week of training you’re in.

Week Four

Workout One

Warm up:

200 swim, 200 stroke, 100 kick, 100 swim

Warm up set:

• 4 x 75 Free @ :10 rest
• 4 x 50 Stroke @ :10 rest
• 4 x 25 Drill @ :10 rest

Main Set:

3 x 400 Free @ :60 sec rest

• 1- 50% effort
• 2- 75% effort
• 3- 90% effort

Warm down:

200 easy

Total: 2600

Workout Two

Warm up:

200 swim, 100 kick, 100 swim

Warm up set:

Super 500 @ :10 sec rest:

• 25’s – Free drill
• 50’s – Stroke
• 75’s – Free swim

25, 25, 50

25, 75

50, 50

75, 25

50, 25, 25

Main set:

300 fast all-out for time

100 backstroke easy

8x 100 – 50 drill, 50 swim @ :10 sec rest

• odds – free (build the swim portion)
• even – backstroke

100 easy choice

300 fast all out effort – record time and compare to previous 300

Warm down:

200 easy

Total: 2600

Workout Three

Warm up:

200 free easy, 100 backstroke, 50 kick, 50 free build

Warm up Set:

8 x 50 @ :15/:05 rest alternating 50 pull steady, 50 drill nice and easy focus on body position and rotation

200 free build middle 100

Main Set:

4x:

• 200 swim @ :10 seconds rest not building lactate but swimming steady
• 4 x 25 max effort @ :30 rest

100 back easy

2 x 200 free pull with high elbow and body position focus

Cool down:

200 choice easy

Total: 2900

Workout Four

Warm up:

8 x 50 alternating freestyle, backstroke, kick, drill focus on chest and head position, high elbow pull

Warm up set:

500 swim as:

• 100 smooth free
• 200 free w/every other 25 quick turnover
• 100 free focus on rotation & distance per stroke
• 100 backstroke

Main Set:

4 x 100 @ :10 rest, hold best average

8 x 75 @ :15 rest with goal of maintaining pace of best average 100 pace despite fatigue

8 x 50 @ :30 rest with goal of faster than best average 100 pace by at least 1.5 seconds per 50

Cool down:

200 choice easy

Total: 2500

Click on the number below that corresponds to the week of training you’re in.

Week Five

Workout One

Warm up:

400 easy swim

Warm up set:

10 x 25 @ :10 rest

• odds- drill swim (stroke or free)
• evens- swim (stroke or free)

Main Set:

10 x 200

• 1-2 Free @ :15 rest
• 3-4 IM @ :15 rest
• 5-6 Free @ : 10 rest
• 7-8 50 kick, 50 swim (x2) @ :10 rest
• 9-10 Free @ :5 rest

Warm down:

150 easy

Total: 2900

Workout Two

Warm up:

400 easy swim

Warm up set:

6 x 50 free @ :10 rest build effort throughout the first 5 and swim easy for last 25

Main set:

15 x 100

• 1-5 – Free @ :20 sec rest (easy warmup effort)
• :30 rest
• 6-10 – 50 drill, 50 free @ :20 rest
• :30 rest
• 11-15 – Kick, descending within each 50 – max effort for last 25 @ :30 rest
• :30 rest
• 16 x 25 @ :20, :15, :10, :05 rest per set of 4 – hold best average time

Warm down:

200 easy

Total: 3000

Workout Three

Warm-up:

300 alternating freestyle, backstroke, kick, drill focus on chest and head position, high elbow pull

Warm-up Set:

500 swim as:

• 100 build free
• 200 free w/every other 25 quick turnover
• 100 free focus on rotation & distance per stroke
• 100 backstroke

Main Set:

5x 100 @ :10 rest hold best average

4 x 75 @ :15 rest with goal of maintaining pace of best average 100s despite fatigue

12 x 50 @ :30 rest with goal of faster than best average 100 pace by at least 1.5 seconds per 50

Cooldown:

200 easy choice

Total: 2400

Workout Four

Warm up:

200 freestyle, 100 freestyle kick with board, 50 easy backstroke, 50 freestyle build

Warm up set:

8×50 build @ :20 rest as 25 easy free drill, 25 build free to sprint

100 backstroke easy

Main Set:

2x:

• 6 x 50 kick @ :30 rest with max effort over last 12.5 yards
• 300 pull focus on body position @ :20 rest
• 2 x 50 free max effort @ :05 rest
• 50 back super easy @ :30

4x 75 @ :15 rest pull building last 50

4 x 50 @ :30 rest pull building last 25

4 x 25 @ :45 rest max effort

Cool down:

2x:

• 50 back easy
• 50 free easy

Total: 3100

Click on the number below that corresponds to the week of training you’re in.

Week Six

Workout One

Warm up:

500 easy swim

Warm up set:

4 x

• 25 – drill
• 50 – swim
• 25 – kick @ :10 rest

Main Set:

5 x 100 kick descending 1-5 @ :15 rest

8 x 125: 100 free, 25 kick @ :10 rest

Warm down:

100 easy

Total: 2500

Workout Two

Warm up:

500 SKIDS

Warm up set:

8 x 50 drill/swim by 25 @ :10 rest

Main set:

6 x 100 @ :20 rest
Odd – free
Even – kick

4 x 150 as 50 free, 50 stroke, 50 free @ :15 rest

2 x 200 free descending 1-2, 3-4 @ :20 rest

200 swim all out – record time

Warm down:

100 easy

Total: 2800

Workout Three

Warm-up:

400 swim, 100 kick, 100 drill, 200 build

Main Set:

2x:
6 x 100 – free descending to hard race pace in sets of 3 @ :15 rest
200 kick steady with board

100 back easy

12 x 25 max effort @ :30 rest, every 4th easy

Cooldown:

300 easy

Total: 2300

Workout Four

Warm up:

200 easy, 100 kick, 100 build, 100 backstroke

Warm up set:

8×50 every third quick @ :15 rest

Main Set:

6 x 200 @ : 20 rest with middle 100 at race pace, last 50 easy drill
8 x 50 kick with board @ :30 rest focusing on hard middle 25

Cool down:

300 super easy

Total: 2800

Click on the number below that corresponds to the week of training you’re in.

Week Seven

Workout One

Warm up:

100 free, 100 stroke, 100 free, 100 kick, 100 free

Warm up set:

Super 500 @ :10 sec rest:
25’s – Free drill
50’s – Stroke
75’s – Free swim

Super 500: 25, 25, 50, 25, 75, 50, 50, 75, 25, 50, 25, 25

Main Set:

2 x 200 free (moderate) @ :15 rest
2 x 100 kick @ :15 rest
2 x 200 free 75% @ :20 rest
2 x 100 drill @ :15 rest
2 x 200 free 90% @ :30 rest

Warm down:

200 easy

Total: 2900

Workout Two

Warm up:

400 easy swim

Warm up set:

8 x 75 kick/drill/swim @ :15 rest

Main set:

3 x

1 x 50 kick @ :10 rest
1 x 100 free 90% effort @ :20 rest
1 x 150: 50 drill/50 swim/50 drill @ :10 rest
1 x 200 free @ 75%

:30 sec rest in between each set

Warm down:

200 easy

Total: 2700

Workout Three

Warm-up:

200 freestyle, 100 freestyle kick with board, 50 easy backstroke, 50 freestyle build

Warm-up Set:

4×50 build @ :20 seconds as

• 25 easy free drill
• 25 build free to sprint
• 100 backstroke easy

Main Set:

2x:
8 x 50 kick @ :30 rest with max effort over last 12.5 yards
2 x 100 pull smooth focus on body position @ :20 rest
50 free max effort @ :05 rest
50 back super easy @ :30

8 x 75 @ :30 rest pull building last 50

Cooldown:

3x:

• 50 back easy
• 50 free easy

Total: 3000

Workout Four

Warm up:

4 x 100 alternate free/kick/drill/choice by 100

Main Set:

28 x 50 free:

• 1 – 4 @ :20 rest build to fast through first 37.5 then easy
• 5 – 12 @ :10 hold best average time
• 13 – 20 @ : 30 rest, alternating MAX effort and easy backstroke by 50
• 21 – 28 @ :05 hold best average try to be as close to average of 5 – 12
• 8 x 75 @ :15 rest alternating back/drill/freestyle kick on back by 25 within each 75

Cool down:

200 easy

Total: 2600

Click on the number below that corresponds to the week of training you’re in.

Week Eight

Workout One

Warm up:

300 free, 200 drill

Warm up set:

4 x @ :10 sec rest

• 25 – kick
• 50 – drill
• 75 – free

Main Set:

8 x 125 @ :15 rest

1,5 – 25 kick, 75 swim
2,6 – 25 swim, 25 kick, 50 swim
3,7 – 50 swim, 25 kick, 25 swim
4,8 – 75 swim, 25 kick

2 x 400 @ :30 rest
1 – 100 swim, 100 drill (x2)
2 – 90% effort

Warm down:

100 easy

Total: 3000

Workout Two

Warm up:

500 SKIDS

Warm up set:

8 x 75 IM @ :10 rest
1,5 – fly, back, breast
2,6 – back, breast, free
3,7 – breast, free, fly
4,8 – free, fly, back

4 x 25 drill @ :10 rest
4 x 50 swim (not free) @ :10 rest
4 x 75 descending by 25 @ :10 rest
4 x 100 kick/drill/swim/kick @ :10 rest

Main set:

6 x 100 free descending

1-3, 4-6 (#6 is all out effort) @ :15 sec rest

Warm down:

200 easy

Total: 2900

Workout Three

Warm-up:

300 swim

Warm-up Set:

8 x 50 build to fast freestyle
100 easy back

Main Set:

300 max effort (get time)
200 super easy
200 max effort (aim for 2 seconds per 100 faster than 300 time)
300 super easy
100 max effort (aim for 4 seconds faster per 100 than 300)

Cooldown:

300 easy

Total: 2200

Workout Four

Warm up:

500 easy swim

Warm up set:

12 x 50 alternating drill, steady kick, smooth swim by 50 @ :20 rest

Main Set:

8 x 100 @ :10 rest – first 10 yards quick, remaining swim smooth focus on technique and body position

Cool down:

300 – backstroke, kick, free by 25

Total: 2200 – recovery focus

Click on the number below that corresponds to the week of training you’re in.

Week Nine

Workout One

Warm up:

10 x 100 @ :10 rest

Warm up set:

8 x 25 @ :15 sec rest (make it more challenging by decreasing 1 breathe on each if you are able)
1-2: 4 breaths
3-4: 3 breaths
5-6: 2 breaths
7-8: 1 breath

Main Set:

1 x 200 free cruise @ :20 rest
1 x 250 IM (100 free at the end) @ :20 rest
1 x 300 free 75% @ :30 sec rest
1 x 250 IM (100 free at the end) @ :20 rest
1 x 200 free cruise

200 free all-out, record time

Warm down:

200 easy

Total: 2800

Workout Two

Warm up:

200 free, 200 stroke

Warm up set:

4 x 100 (50 drill, 25 free, 25 back) @ :15 rest

Main set:

4x
2 x 75 kick/swim/kick @ :15 rest
2 x 125 free descending 1-2 @ :20 rest
2 x 75 drill/swim/drill @ :15 rest

Warm down:

100 easy

Total: 3100

Workout Three

Warm-up:

300 choice

Warm-up Set:

2x:

• 6 x 50 free descending effort from 1 to 3,4 to 6 @ :10 rest
• 8 x 25 kick with board alternating hard, easy @ :15 rest

Main Set:

4 x 250 freestyle @ :45 rest as (100 smooth, 50 build, then take 5 seconds rest, then 100 max effort)

Your goal is to get times of the max 100 and keep them consistent despite fatigue.

100 easy backstroke

8 x 25 freestyle as: 2x ( 1 – sprint @ :20 rest, 2 – sprint @ :15 rest, 3 – sprint @ :10 rest, 4 – EASY @ :30 rest) – goal is to keep pace same despite fatigue and dropping rest.

Cooldown:

2x: (50 drill, 50 backstroke, 50 easy kick, 50 swim choice) all relaxed

Total: 3000

Workout Four

Warm up:

100 swim, 100 kick, 100 IM, 100 drill, 100 swim (SKIDS)

Warm up set:

8 x 50 – 25 kick, 25 swim @ :15 rest

Main Set:

8 x 200 @ :30 rest
Odds – 50 kick, 50 swim (x2)
Evens – swim with middle 100 at race pace focusing on kick, last 50 technique focus

Cool down:

200 easy

Total: 2700

Click on the number below that corresponds to the week of training you’re in.

Week Ten

Workout One

Warm up:

100 free, 100 stroke, 100 free, 100 kick, 100 free

Warm up set:

8 x 50 – 25 kick, 25 swim @ :15 rest

Main Set:

4 x 125 free 75% effort @ :15 rest
4 x 25 all out kick @ :30 rest
4 x 125 IM (50 free at the end) @ :20 rest
4 x 25 sprint swim @ :30 rest
4 x 125 free 75% effort @ :15 rest
4 x 25 sprint kick @ :30 rest

Warm down:

200 easy

Total: 2900

Workout Two

Warm up:

300 easy

Warm up set:

8 x 100 @ : 15
1,5 – Easy Swim
2,6 – Kick
3,7 – Drill
4,8 – Stroke swim

Main set:

10 x 200
Odds – 75 swim, 50 fast, 75 swim @ :20 rest
Evens – 25 fast, 100 moderate, 25 fast @ :20 rest

Warm down:

200 easy

Total: 3300

Workout Three

Warm-up:

300 swim easy

Warm-up Set:

8 x 50 @ :15 rest build first 25, easy backstroke 2nd 25

Main Set:

2 x 50 max effort kick @ :60 recovery
100 easy backstroke
200 strong effort free
200 easy swim

2 x 400 @ :05 recovery – aim to push, but stay aerobic on #1 and drop pace to race pace on 2nd

Cooldown:

300 super easy

Total: 2400

Workout Four

Warm up:

500 swim easy

Main Set:

32 x 50 @ :10 recovery – stay aerobic (alternating 1 – smooth free, 2 – steady kick, 3 – drill with body position, rotation focus, 4 – turnover focus)

Cool down:

300 super easy

Total: 2400

Click on the number below that corresponds to the week of training you’re in.

Week Eleven

Workout One

Warm up:

100 free, 100 drill, 100 free, 100 drill, 100 free

Warm up set:

12 x 75
1-4 kick/drill/swim @ :15 rest
5-8 IM (fly/back/breast, back/breast/free, breast/free/fly, free/fly/back) @ :15 rest
9-12 free @ :10 rest

Main Set:

4 x 200 free descending 1-4@ :20 rest
8 x 100 50 stroke/50 free @ :15 rest

Cool down:

200 easy

Total: 3200

Workout Two

Warm up:

400 easy

Warm up set:

Super 500 @ :10 rest:
25’s – free drill
50’s – stroke
75’s – free swim

25, 25, 50
25, 75
50, 50
75, 25
50, 25, 25

6 x 100 IM @ :20 rest

Main set:

2 x
300 swim @ :10 rest
200 kick @ :20 rest
200 swim @ :10 rest
100 kick @ :10 rest
100 swim sprint @ :30 rest

Warm down:

200 easy

Total: 3500

Workout Three

Warm-up:

200 swim. 100 drill, 200 swim, build to fast

Warm-up Set:

4 x 50 @ :10 rest descending effort 1-3 and then easy back for 4

Main Set:

10 x 100 @ :30 rest – maintain best average. Should start to be digging to hold pace at #6

100 back easy

8 x 50 kick @ :15 rest (25 easy, 25 max effort)

Cooldown:

300 easy

Total: 2500

Workout Four

Warm up:

500 swim choice mixing in drill and kick

Warm up set:

10 x 50 free @ :15 rest with every 5th drill and 1-4, 6-9 as descending effort

Main Set:

500 @ :30 rest 100 smooth, 300 strong, 50 easy kick, 50 max effort
3 x 100 @ :15 rest steady pace
500 @ :30 rest as smooth 250 then race pace 250
10 x 50 pull @ :30 aiming to work at anaerobic, hard effort throughout
100 back easy
200 kick alternating easy/hard by 25

Cool down:

300 easy

Total: 3400

Click on the number below that corresponds to the week of training you’re in.

Week Twelve

Workout One

Warm up:

200 free, 200 kick, 200 drill

Warm up set:

4 x 100 – 25 drill/50 swim/25 drill @ :15 sec rest
4 x 50 Kick @ :15 sec rest

Main Set:

15 x 100
1-5 Free @ :10 rest
6-10 IM @ :15 rest
11-15 Free @ :10 rest (these should be at 75% effort)

200 free all-out, record time, compare to week one

Warm down:

100 easy

Total: 3000

Workout Two

Warm up:

500 SKIDS

Warm up set:

10 x 50
1-5 Stroke @ :15 rest
6-10 Free @ :15 rest

Main set:

5 x
100 Free @ :10 rest
75 Kick @ :10 rest
100 Free @ :10 rest
25 Sprint @ :20 rest
100 Free @ :10 rest

Warm down:

200 easy

Total: 3200

Workout Three

Warm-up:

5x (swim straight through):
50 freestyle
25 backstroke
25 freestyle kick on back in streamline position (head relaxed back, hips pressed toward the surface)

Warm-up Set:

4x:
4 x 50 freestyle gradually building effort throughout each @ :10 rest
4 x 25 freestyle @ :10 rest – 1st – fast, powerful first 8 strokes, smooth & relaxed rest of way; 2nd – build first 8 strokes, fast 6 strokes, smooth rest of way

Main Set:

3x:
8 x 50 freestyle @ :05 recovery 1st set of 8, :10 recovery for 2nd set of 8, :15 rest for last set of 8

Goal: maintain your best average pace throughout set 1; hold that pace as you fatigue in set 2, give amazing effort for last set

:60 recovery

4x:
6x 25 freestyle kick with kickboard @ :15 recovery try to maintain best average time
1 x 50 free smooth and relaxed body position focus @ :15 recovery

Cooldown:

200 your choice, very relaxed

Total: 2900

Workout Four

Warm up:

300 choice

Warm up set:

2x:
6 x 50 free descending effort from 1 to 3,4 to 6 @ :10 rest
8 x 25 kick with board alternating hard, easy @ :15 rest

Main Set:

4 x 400 freestyle @ :45 rest as (150 smooth, 50 build, then take 5 seconds rest, then 150max effort, 50 easy); goal is to get times of the max 150 and keep them consistent despite fatigue

100 easy backstroke

12 x 25 freestyle as: 3x ( 1 – sprint @ :20 rest, 2 – sprint @ :15 rest, 3 – sprint @ :10 rest, 4 – EASY @ :30 rest) – goal is to keep pace the same despite fatigue and dropping rest

Cool down:

2x: (50 drill, 50 backstroke, 50 easy kick, 50 swim choice) all relaxed

Total: 3800

Click on the number below that corresponds to the week of training you’re in.

The post Low-Impact, High-Efficiency: 12 Weeks to Better Swim Technique appeared first on Breaking Muscle.

Day 1

Warm up:

• 4 x 100 @ 10 sec rest (50 free smooth, 25 kick on back, 25 free build)
• 8 x 75 @ 20/15/10/5 rest (25 free technique focus, 25 free kick on back in streamline, 25 free build last 12.5 to sprint)

Main Set:

2x:

• 6 x 100 steady @ :05 rest – goal of maintaining best average time
• 4 x 50 quick @ :30 rest – goal of maintaining best average time which should be much faster than 100s b/c of distance and rest interval (focus on an especially fast 1st 50 after the steady 100s)
• 50 cruise backstroke @ :15 rest before repeating set

6 x 50 @ :15 rest – 5 strokes of hard, fast butterfly, then rest of 50 is smooth, technique oriented freestyle

Cool down:

300 cruise – with at least 100 yards done on back

Total: 2300

Day 2

Warm up:

• 500 smooth as 200 free, 100 back, 100 kick choice, 100 build freestyle
• 8 x 50 steady @ :10 rest descend pace 1-4 and 5-8

Main set:

5 x 200 @ :15 rest

1. 200 build each 50 – each faster than previous (sprint last 50)
2. 50 cruise backstroke/ 150 freestyle with first 5 strokes off of each wall aggressive, then settle into smooth pace for remaining strokes
3. breathing pattern over every 3 strokes/ every 5 strokes/ every 3/ every 5 by 50 – pace can be smooth, focus should be on technique and challenging breath control

Cool down:

200 relaxed, mixing in backstroke and light kicking

Total: 2100

Day 3

Warm-up:

• 2 x 200 with 20 seconds rest in between as (50 free smooth, 50 backstroke smooth, 50 free build, 50 kick on back choice)
• 8 x 50 @ :15 rest – descend 1 – 4, 5 – 8 so that #5 and #8 are at about 90% effort
• 100 backstroke smooth

Main Set:

Focus is on max effort speed while still being efficient and having good technique using active swimming to recover instead of high volumes of inactive rest.

4x:

• 100 free max effort; 5 seconds rest on wall; 50 backstroke easy; 10 seconds on wall upon return
• 75 free max effort; 5 seconds rest on wall; 50 backstroke, 25 freestyle easy; 10 seconds rest on wall upon return
• 50 free max effort; 5 seconds rest on wall; 100 free easy; 10 seconds rest on wall upon return
• 100 back/free super relaxed; start next round on round interval

Cool down:

• 200 pull with buoy focusing on rotation and high elbow pull
• 200 easy back/free by 50

Total: 3700

Day 4

Click on the number below that corresponds to the week of training you’re in.

Week 2

Day 1

Warm up:

• 400 choice

2x

• 3 x 100 @ :15sec rest build by 25 to strong last 25
• 4 x 50 @ :05 sec rest descend 1 – 4 by approx 1 second per 50 so that the last is a pace you could sustain for no more than a 200
• 100 back smooth

Main Set: work straight through – endurance and strength focus

• 8 x 100 @ :05 recovery – find pace that you can hold for the entirety without building up lactic acid, but also one that challenges you and fatigues muscles
• 12 x 50 @ :10 recovery – pace should be 3 seconds faster than half of your average pace for the previous 100s (recovery after last 50 should be just enough to get buoy on for 200s)
• 2 x 200 strong pull with buoy @ :20 recovery – focus on high elbow pull technique engaging core and body rotation

Cool down:

• 2 x 200 smooth 50 free/ 50 back/ 50 kick on back/ 50 elementary back w/ :20 between each 200

Total: 4000

Day 2

Warm up:

• 300 freestyle swim, 200 choice swim, 100 kick
• 8 x 75 @ :15 seconds rest descend 1 – 4, 5 – 8 while building within each 75

Main set:

3x

• 25 quick, touch & go
• 25 smooth recovery, touch & go
• 50 quick, touch & go
• 25 smooth recovery, touch & go
• 75 quick, touch & go
• 25 smooth recovery, touch & go
• 100 quick
• 25 smooth recovery
• 20 seconds rest
• 200 steady pull with buoys, focusing on technique

Cool down:

• 300 – 2x (50 backstroke, 25 easy free, 25 kick, 25 elementary back, 25 free)

Total: 2850

Day 3

Warm-up:

• 600 as 3x: (100 free smooth, 50 kick build, 50 back relaxed)
• 2x: 5×100 @ rest interval :25, :20, :15, :10, :05 – first should be relaxed with technique focus, descend pace of 100s by about 2 seconds per 100 so that 5th and 10th are strong) [goal is to raise heart rate, warm-up muscles, get body prepared for hard main set]
• 8 x 12.5 sprint, 12.5 SUPER easy with an extra 15 seconds on wall

Main Set:

• 100 max effort for time; 200 super easy; 15 seconds rest
• 150 max effort for time (goal for pace to be less than 1 second per 50 slower); 150 super easy; 15 seconds rest
• 200 max effort for time (goal for pace to be: [100 time + 2] x [2]); 100 super easy; 15 seconds rest
• 4 x 50 max effort @ :60 seconds active recovery (swim 25) – goal to maintain best time for all, definitely faster than ½ of 100 time

Cool down:

• 400 choice very relaxed with backstroke and kick

Total: 3200

Day 4

Click on the number below that corresponds to the week of training you’re in.

Week 3

Day 1

Warm up:

• 400 swim with kick mixed in

4x

• 50 free build @ :05 rest
• 2 x 25 kick fast @ :15 rest
• 2 x 75 free @ :10 rest descend each 25 so that last 25 of 2nd 75 is sprint
• 50 backstroke easy

Main Set:

3x

• 6 x 100 @ :05 rest – maintain pace that you can hold for 18 that causes you to work through fatigue but not to burn for #s 4 – 6 in each set
• 100 backstroke easy + :30 seconds rest after

12 x 25 @ :10 recovery as

• 4x
  • 1 – 25 build to sprint by half pool, finish final 12.5 sprint
  • 2 – 25 smooth with technique and pull focus
  • 3 – 25 hard with overdrive kick

Cool down:

• 400 as (100 backstroke easy, 100 kick on back any style easy, 100 free smooth technique focus, 100 elementary backstroke)

Total: 4400

Day 2

Warm up:

• 2 x 300 as (100 freestyle, 50 backstroke, 50 kick, 100 freestyle)
• 8 x 75 freestyle @ alternate :20/:05 as 75 – first 5 strokes of each 25 quick, rest relaxed; 75 – 50 streamline freestyle kick on back, 25 build freestyle

Main set:

• 3 x 500 @ :10 recovery as: 1 – steady for even 100s, strong for odd 100s; 2 – build throughout first 400 and cruise last 100; 3 – strong (beat time of previous two)
• 100 easy backstroke
• 3 x 300 @ :30 recovery as (same format as 500s)

Cool down:

• 100 easy

Total: 3700

Day 3

Warm-up:

• 5 x 100 @ :10 rest choice
• 16 x 25 @ :10 rest, IM order (swim, kick, drill, swim)

Main Set:

• 10 x 200
  • odd @ :10 rest (100 free smooth, 50 backstroke, 50 free smooth)
  • even @ :10 rest (200 smooth)

Cool down:

• 300 easy as 100 kick on back, 100 free, 100 back

Total: 3200

Day 4

Click on the number below that corresponds to the week of training you’re in.

Week 4

Day 1

Warm up:

• 400 as (100 swim, 100 kick, 100 IM, 100 drill)
• 4 x 75 @ :15 rest (25 swim, 25 drill, 25 swim)
• 4 x 50 @ :10 rest all free

Main Set:

4X

• 100 Fast all out @ 1:30 rest
• 50 kick moderate @ 1:00 rest (on back or with board)
• 100 Fast all out @ 1:30 rest
• 50 kick moderate @ 1:00 rest
• 100 Fast all out @ 2:00 rest

Cool down:

• 200 easy (50 swim, 50 kick, 100 swim)

Total: 2700

Day 2

Warm up:

• 500 as (200 free, 100 kick, 200 free)
• 12 x 50
  • 1-6 Pull @ :10 rest
  • 7-12 Free @ :10 rest

Main set:

3x

• 6 x 100
  • 1-3: best time + :20 @ :15 rest
  • 4-6: best time + :15 @ :20 rest

2 x (all on :20 rest)

• 100 free @ 75%
• 75 free @ 85%
• 50 free @ 95%
• 25 free @ 100%

Cool down:

• 300 as (25 kick on back, 50 backstroke, 100 free, 50 backstroke, 50 free, 25 kick on back)

Total: 3700

Day 3

Warm-up:

• 600 as 300 free, 300 kick
• 8 x 100 @ :15 rest (75 free, 25 back)

Main Set:

1 x (:20 rest in between each group)

• 300 free smooth
• 3 x 100 fast at 95% @ :15 sec rest
• 300 free at 80%
• 3 x 100 smooth @ :10 rest

Cool down:

• 300 choice

Total: 2900

Day 4

Warm up:

• 500 choice
• 8 x 50 @ :10 rest (25 build, 25 sprint)

Main Set:

• 6 x 150 (25 build, 100 sprint, 25 ez) @ :20 rest
• 4 x 100 (1 – 3 descend, 4 – sprint) @ :20 rest
• 6 x 75 (25 build, 25 sprint, 25 ez) @ :20 rest
• 4 x 50 kick on back @ :10 rest

Cool down:

• 200 as (50 back, 100 free, 50 kick on side)

Total: 3050

Click on the number below that corresponds to the week of training you’re in.

Week 5

Day 1

Warm up:

• 200 easy
• 5 x 100 drill/swim by 50 @ :10 rest
• 5 x 100 kick/swim by 25 @ :10 rest

Main Set:

• 4 x 250 smooth @ :15 rest
• 100 easy
• 4 x 250 descend by 50 to 95% @ :15 rest

Cool down:

• 100 easy choice

Total: 3400

Day 2

Warm up:

• 500 as (100 free, 100 back, 100 drill, 200 free)

2 x

• 4 x 50 free cruise @ :10 rest
• 4 x 25 kick @ :10 rest

Main set:

• 3 x 100 smooth free @ :15 rest
• 8 x 50 @ :10 rest, 25 kick on back/25 swim
• 3 x 100 all out effort @ :30 rest
• 8 x 50 @ :10 rest, 25 drill, 25 swim
• 3 x 100 smooth free @ :15 rest

Cool down:

• 200 choice

Total: 3000

Day 3

Warm-up:

• 400 swim cruise with mixed backstroke and kick
• 20 x 50 : 5 @ each rest :20/:15/:10/:05
  • maintain best average time as rest decreases

Main Set:

• 5 x 500 @ :30/:05/:30/:05
  1. descend pace to hard last 100 (make sure to stay controlled early)
  2. smooth 1st 100; build next 200; hard 4th 100; smooth last 100
  3. strong effort – get time
  4. active recovery – goal time: 30seconds slower than previous 500
  5. for Time (beat number 3)

Cool down:

• 300 smooth

Total: 3700

Day 4

Warm up:

• 500 smooth with kick included
• 10 x 50 @ :10 rest – alternate 50 kick on stomach focusing on body position; 50 build freestyle

Main Set:

• 4x:
  • 2 x 100 @ :30 rest – 90% max effort
  • 6 x 50 strong kick on back in streamline @ :15 rest

• 3 x 200 pull strong @ :15 sec rest – focus on rotation, high elbow pull, head & hip position

Cool down:

• 300 smooth mix in backstroke

Total: 3600

Click on the number below that corresponds to the week of training you’re in.

Week 6

Day 1

Warm up:

• 200 easy
• 5 x 100 drill/swim by 50 @ :10 rest
• 5 x 100 kick/swim by 25 @ :10 rest

Main Set:

• 4 x 250 smooth @ :15 rest
• 100 easy
• 4 x 250 descend by 50 to 95% @ :15 rest

Cool down:

• 100 easy choice

Total: 3400

Day 2

Warm up:

• 500 as (100 free, 100 back, 100 drill, 200 free)

2 x

• 4 x 50 free cruise @ :10 rest
• 4 x 25 kick @ :10 rest

Main set:

• 3 x 100 smooth free @ :15 rest
• 8 x 50 @ :10 rest, 25 kick on back/25 swim
• 3 x 100 all out effort @ :30 rest
• 8 x 50 @ :10 rest, 25 drill, 25 swim
• 3 x 100 smooth free @ :15 rest

Cool down:

• 200 choice

Total: 3000

Day 3

Warm-up:

• 400 swim cruise with mixed backstroke and kick
• 20 x 50 : 5 @ each rest :20/:15/:10/:05
  • maintain best average time as rest decreases

Main Set:

• 5 x 500 @ :30/:05/:30/:05
  1. descend pace to hard last 100 (make sure to stay controlled early)
  2. smooth 1st 100; build next 200; hard 4th 100; smooth last 100
  3. strong effort – get time
  4. active recovery – goal time: 30seconds slower than previous 500
  5. for Time (beat number 3)

Cool down:

• 300 smooth

Total: 3700

Day 4

Click on the number below that corresponds to the week of training you’re in.

Week 7

Day 1

Warm up:

• 300 free, 200 drill, 100 kick

• 8 x 75 @ :15 rest
  • 1 – 4 IM order (fly/back/breast, back/breast/free, breast/free/fly, free/fly/back)
  • 5 – 8 kick/drill/swim

Main Set:

4 x

• 3 x 100 desc 1 – 3 (#3 should be about 90%) @ :15 rest
• 1 x 100 FAST @ : 45 rest

Cool down:

• 300 as (100 swim, 100 kick, 100 swim)

Total: 3100

Day 2

Day 3

Warm-up:

• 2 x 300 – 150 free/50 back/50 kick/ 50 build free
• 1000 freestyle – descend effort by 200 until the 800 (4th 200 of the 1000 should be the hardest at about 70% max effort) and then cruise the last 200

Main Set:

• 3x
  • 4 x 50 quick (95%max effort) @ :30 rec
  • 300 pull @ :45 rest
• 8 x 100 kick with board @ :30 rest alternating steady/hard by 100
• 400 alternating 100 backstroke smooth/100 freestyle smooth focusing on rotation and kick with both strokes

Cool down:

• 300 easy

Total: 4600

Day 4

Warm up:

• 500 alternating free/back by 100
• 8 x 75 @ :15 rest as 25kick/25free swim/25 back
• 4 x 50 build within each @ :10rest

Main Set:

• 2x
  • 10 x 100 @ :05 (first set)/ :10 (2nd set) – maintain best average; 2nd round should be faster maintain than first

• 20 x 25 @ :15 rec @ :90% max (quick!!!)

Cool down:

• 300 smooth

Total: 4100

Click on the number below that corresponds to the week of training you’re in.

Week 8

Day 1

Warm up:

Swim for 10 minutes straight

• 2 x 100 – desc by 25 to 85% @ :15 rest
• 2 x 75 – free/stroke/free @ :10 rest
• 2 x 50 – drill @ :10 rest
• 2 x 25 – kick @ :05 rest

Main Set:

• 5 x 300 @ :20 rest
  1. 100 free, 100 kick, 100 free
  2. stroke (can mix up which strokes)
  3. 90% effort
  4. smooth effort
  5. all out effort – record time

Cool down:

• 300 as 100 free, 100 stroke, 100 free

Total: 2900

Day 2

Warm up:

• 500 (as 100 free, 100 back, 100 free, 100 kick, 100 free)
• 8 x 75 @ :10 rest – kick on side/back/free
• 8 x 25 @ :05 rest (1-4 kick, 5-8 desc free)

Main set:

• 1 x 400 @ :15 rest – smooth free
• 1 x 300 @ :15 rest – desc by 100 to 90% effort
• 1 x 200 @ :15 rest – smooth free
• 1 x 100 @ :15 rest – desc by 25 to 90% effort

Cool down:

• 200 easy, choice

Total: 2500

Day 3

Warm-up:

• 400 smooth

4x

• 100 – 25 smooth free technique focus; 50 strong; 25 smooth
• 75 – 25 kick on stomach focus on body position; 25 freestyle; 25 backstroke
• 50 – build free

Main Set:

• 4x
  • 300 – strong pull (80%max) @ :10sec rest
  • 2 x 100 – @ :20 rec as 25 sprint, 50 active recovery, 25 sprint

• 10 x 50 @ :30/:05 rest
  • odd – backstroke strong focus on rotation
  • kick on stomach focus on body position

Cool down:

• 400 swim with at least 150 of backstroke/elementary back

Total: 4200

Day 4

Warm up:

• 2 x 200 as 50 free/50 back/50 kick/50 choice
• 8 x 100 @ :20 rec as 1-4 descend free; 5 – 8 descend free pull

Main Set:

4 x 400 @ :30/:05/:30

1. smooth first 100; race pace middle 200; steady last 100 (not easy but settle down from race pace)
2. hard, for time
3. active recovery first 200 (smooth & technique); 100 with overdrive kick; 100 build to quick
4. hard, for time (beat # 2)

2x

• 4 x 75 pull @ :05 rec @ 80% of max effort (try to sustain best average, it’s ok if last one you are failing)
• 4 x 50 back/kick @ :20 – smooth, as recovery

Cool down:

• 500 relaxed with backstroke and easy kick

Total: 4300

Click on the number below that corresponds to the week of training you’re in.

Week 9

Day 1

Warm up:

• 500 (swim, kick, IM, drill, swim)
• 4 x 25 IM order @ :05 rest
• 4 x 50 free/kick @ :10 rest
• 4 x 75 free, drill, free @ :15 rest

Main Set:

20 x 100

• 1-5 @ :10 rest, smooth
• 6-10 @ :15 rest, desc 1-5 to 100% effort
• 11-15 @ :10 rest, smooth
• 16-20 @ :15 rest, desc 1-5 to 100% effort

Cool down:

200 choice, easy

Total: 3300

Day 2

Warm up:

• 10 x 100 smooth effort @ :10 rest

Main set:

9 x 150

• 1-3 kick/free/kick by 50 @ :10 rest
• 4-6 kick/stroke/kick by 50 @ :10 rest
• 7-9 free/kick/free by 50 @ :10 rest

Cool down:

• 300 as (100 free, 100 kick, 100 free)

Total: 2650

Day 3

Warm-up:

• 500 super smooth choice

Main Set:

• 2x:
  • 400 @ :30 rec – steady pace, building no lactic acid but feeling strong
  • 300 @ :15 rec – 100 backstroke smooth/50 kick smooth/150 free easy focus on rotation and body position
  • 200 @ :30 rec – alternating choice/free by 50
  • 100 @ :60 rec – as 2x: 25 quick kick/25 easy kick

• 5 x 100 @ :15 rec – cruise focusing on technique

Cool down:

• 300 easy with backstroke

Total: 3300

Day 4

Click on the number below that corresponds to the week of training you’re in.

Week 10

Day 1

Warm up:

• 400 swim (200 swim, 100 back, 100 kick)
• 5 x 100 alternate free/kick by 25 @ :15 sec rest
• 5 x 50 drill/swim @ :10 sec rest

Main Set:

• 2 x 200 FAST @ :30 sec rest
• 200 easy
• 4 x 100 FAST @ :30 sec rest
• 200 easy
• 4 x 50 FAST @ :30 sec rest

Cool down:

• 250 choice

Total: 2800

Day 2

Warm up:

• 500 as (200 free, 100 back, 200 free)
• 8 x 75 @ :15 seconds rest descend 1 – 4, 5 – 8 while building within each 75

Main set:

• 4 x 250 @ :20 sec rest at 85% effort
• 4 x 200 smooth swimming @ :20 rest
• 4 x 150 @ :20 rest, desc by 50 to sprint effort for last 50

Cool down:

• 100 easy

Total: 3600

Day 3

Warm-up:

• 600 as 3x: (100 free smooth, 50 kick build, 50 back relaxed)

• 2x:

  • 6 x100 @ rest interval :25, :20, :15, :10, :05, :05 – first should be relaxed with technique focus, descend pace of 100s by about 2 seconds per 100 so that 5th and 10th are strong) [goal is to raise heart rate, warm-up muscles, get body prepared for hard main set]

• 8 x 12.5 sprint, 12.5 SUPER easy with an extra 15 seconds on wall

Main Set:

• 200 max effort for time; 200 super easy; 15 seconds rest
• 100 max effort for time (goal for pace to be less than 1 second per 50 slower); 200 super easy; 15 seconds rest
• 200 max effort for time (goal for pace to be on par with first 200); 100 super easy; 15 seconds rest
• 4 x 50 max effort @ :60 seconds active recovery (swim 25) – goal to maintain best time for all, definitely faster than ½ of 100 time
• 100 smooth backstroke
• 4 x 50 max effort kick @ :45 seconds rest

Cool down:

• 400 choice very relaxed with backstroke and kick

Total: 3900

Day 4

Warm up:

• 500 choice with backstroke and kick
• 2x
  • 2 x 100 @ :15sec rest build by 25 to strong last 25
  • 6 x 50 @ :05 sec rest descend 1 – 6 by approx 1 second per 50 so that the last is a pace you could sustain for no more than a 200, 1st should be very controlled
  • 100 back smooth

Main Set:

• 10 x 100 @ :05 recovery – find pace that you can hold for the entirety without building up lactic acid, but also one that challenges you and fatigues muscles
• 16 x 50 @ :15 recovery – pace should be 3 seconds faster than half of your average pace for the previous 100s (recovery after last 50 should be just enough to get buoy on for 200s)
• 5 x 100 @ :05 recovery – same as first set of 10

Cool down:

• 400 as smooth 2x: 50 free/ 50 back/ 50 kick on back/ 50 elementary back

Total: 4500

Click on the number below that corresponds to the week of training you’re in.

Week 11

Day 1

Warm up:

• 300 free
• 6 x 100 @ :15 rest free/back by 50

Main Set:

• 1 x 400 smooth @ :20 rest
• 4 x 50 kick on back @ :15 rest
• 1 x 50 FAST (rest :60 after)
• 100 easy
• 1 x 400 smooth @ :20 rest
• 4 x 50 kick o side @ :15 rest
• 1 x 50 FAST (rest :60 after)
• 100 easy
• 1 x 400 smooth @ :20 rest
• 4 x 50 kick on back @ :15 rest
• 1 x 50 FAST

Cool down:

• 200 easy, choice

Total: 3250

Day 2

Warm-up:

Swim for 15 minutes straight mixing in free, stroke, drill, kick

12 x 50

• 1-4 free swim descending each by about 1 second so that the 4th is a pace that you could sustain for a max of 800 @ :15 rest
• 5-8 choice of stroke focusing on kick @ :15 rest
• 9-12 drill focusing on body position and rotation @ :15 rest

Main Set:

• 2x
  • 2 x 225 @ :10 rest (desc each 50 through 200, last 25 should be done at 90% effort)
  • 4 x 25 all out sprint @ :30 rest
  • 1 x 125 @ :10 rest (25 drill, 50 smooth; 50 kick)
  • 1 x 25 all out sprint @ :30 rest

• 4 x 75 max effort @ :90 seconds rest including active recovery

Cool down:

• 400 easy, choice

Total: varies based on warm up

Day 3

Warm up:

• 500 smooth, choice of stroke
• 8 x 50 freestyle kick on back – focus on pointed toes, kick starting from a strong core, not kicking solely from a “bend then straighten” knee
• 6 x 100 @ :20 rest – alternating odds – build first 75 to strong then cruise last 25; evens – pull with buoy

Main Set:

• 5 x 200 @ :30 rest (all should be aerobic)
  • 50 freestyle – right arm for 25, left arm for 25 – focus on high elbow pull, timing of breath (breath as hand enters, turn head back into water as you begin to pull) and simply turning head to breathe instead of picking head up
  • 50 freestyle kick on back in steamline
  • 50 freestyle smooth focusing on strong rotation
  • 50 freestyle kick on stomach with arms by side focusing on body position (head facing bottom, hips high, pressing chest)

• 8 x 75 @ :15 rest as 25 kick on stomach/25 kick on back streamline/25 back focus on turnover and rotation

Cool down:

• 300 smooth as 2x: 50back/50free/50kick

Total: 3400

Click on the number below that corresponds to the week of training you’re in.

Week 12

Day 1

Warm up:

• 2 x 200 swim/kick by 100 @ :20 rest
• 8 x 25 IM order swim @ :05 rest
• 2 x 200 drill/swim by 100 @ :20 rest

Main Set:

• 2 x 300 smooth swim @ :15 rest (focus on consistent breathing whether that is every other or every 3 strokes)
• 2 x 100 broken down into 25 fast, 50 smooth 25 fast (rest :05 in between each 25)
• 2 x 300 @ :15 rest, middle 100 should be at 90% effort
• 2 x 100 broken down into 25 fast, 50 smooth 25 fast (rest :05 in between each 25)
• 2 x 300 @ :15 rest, descend the second 300 (try to go :10 or more faster on final 300)

Cool down:

• 200 easy choice

Total: 3400

Day 2

Warm up:

• 300 swim as (100 free, 100 drill, 100 free)

• 10 x 100 @ :10 rest
  • 1-3 swim
  • 4-6 drill/swim by 50
  • 7-9 – kick/swim by 50
  • 10 – smooth effort

Main set:

• 1 x 500 descend each 100 to 90% effort
• 1 x 400 free, broken into 2 x 200 – take :10 rest after first 200, try to go :10 or more faster on second 200
• 1 x 300 (focus on breath – try to keep it consistent)
• 1 x 200 smooth effort
• 1 x 100 at 85%

Cool down:

• 200 as (50 swim, 50 stroke, 50 kick, 50 swim)

Total: 3000

Day 3

Warm-up:

• 500 smooth swim with kick and backstroke
• 12 x 50 in sets of 3 @ :10 sec descending within each set by 3 seconds per 50 to strong for the 3rd in the set

Main Set:

• 100s
  • 6 x 100 @ :15 rec – hold best average pace
  • 100 back easy
  • 5 x 100 @ :10 rec – hold same average as before
  • 100 back easy
  • 4 x 100 @ :05 rec – hold same average as before
  • 100 back easy

• 10 x 50 @ :30 rec
  • odds – strong kick/25 back
  • even – 50 sprint free

Cool down:

• 400 easy

Total: 3800

Day 4

The post Swim-Based Endurance for All Athletes appeared first on Breaking Muscle.