I'm a coach of a middle school girls swimming team. I'm planning on doing a Christmas swim where I pull different activities from a hat, and they do them. The activities are silly things like feet first 50, corkscrew 50, Santa's slay (pull another swimming while they hold onto your fee) stuff like that. I was wondering if you guys had any ideas for some fun things kinda like that.
My coach gave me this workout a few years ago:
Workout #4
Dec. 23, 2004
The Twelve Sets of Swim Practice
1 x 300: choice
2 x 150: 50 drill/50 swim/50 kick
3 x 50: 25 dps/25 build (get heart rate up) (:15r)
4 x 100 free
#1 – Cruise +:20
#2 - Cruise + :15
#3 – Cruise +:10
#4 – Cruise + :05
5 x 75 Indiana IMs (:20r)
#1 – Fly/Bk/Brst
#2 – Bk/Brst/Fr
#3 – Brst/Fr/Fly
#4 – Fr/Fly/Bk
#5 – Fly/Bk/Brst
6 x 50 free (:15r)
#1 & 2 - first 1/3 fast, 2/3 ez (work on fast start)
#3 & 4 – 1/3 ez, 1/3 fast, 1/3 ez (work on fast turn)
#5 & 6 – 2/3 ez, 1/3 fast (work on fast finish)
7 x 25: swim choice on :30
odd – 25 EZ
even – 25 fast
8 x 50: kick choice (:15r)
odd – 25 EZ/25 build
even – 25 build/25 fast
9,10,11: 300 pull – 9 strokes build/10 strokes fast/11 strokes EZ
12 x 12 ½: ascending - start off fast, each 12 ½ slow down and make stroke longer
Merry Christmas and a Happy New Year!!
My coach gave me this workout a few years ago:
Workout #4
Dec. 23, 2004
The Twelve Sets of Swim Practice
1 x 300: choice
2 x 150: 50 drill/50 swim/50 kick
3 x 50: 25 dps/25 build (get heart rate up) (:15r)
4 x 100 free
#1 – Cruise +:20
#2 - Cruise + :15
#3 – Cruise +:10
#4 – Cruise + :05
5 x 75 Indiana IMs (:20r)
#1 – Fly/Bk/Brst
#2 – Bk/Brst/Fr
#3 – Brst/Fr/Fly
#4 – Fr/Fly/Bk
#5 – Fly/Bk/Brst
6 x 50 free (:15r)
#1 & 2 - first 1/3 fast, 2/3 ez (work on fast start)
#3 & 4 – 1/3 ez, 1/3 fast, 1/3 ez (work on fast turn)
#5 & 6 – 2/3 ez, 1/3 fast (work on fast finish)
7 x 25: swim choice on :30
odd – 25 EZ
even – 25 fast
8 x 50: kick choice (:15r)
odd – 25 EZ/25 build
even – 25 build/25 fast
9,10,11: 300 pull – 9 strokes build/10 strokes fast/11 strokes EZ
12 x 12 ½: ascending - start off fast, each 12 ½ slow down and make stroke longer
Merry Christmas and a Happy New Year!!
