Find at the bottom of this post an attachment with these practice a word document which is easier to print and read. Scroll through the sticky introduction at the top of the High Intensity workouts, to find Dryland exercises and drills for the four competitive strokes described. More information can be found at the bottom of this post.
The following practices can be used to help you prepare for a major swimming meet or can be used at any time during the season to help you prepare for racing!
Workout Created by Andrew L.
1,700/1,200 Meters
___ swimmers/___ SCM lanes
Race specific 50’s
Meet Warm-up Sprinters
December 14-20, 2014
Warm-up:
100 swim
2X50 Streamline kick on back
100 swim
Technique-set:
4(2)X50 (25 drill/25swim)
Choose drills that will work your competition strokes for this day! :15 rest
1:00, 1:05, 1:10 int.
Main Set:
4(2)X25 Choice
Breakouts and the first 3 strokes no breath sprint then turn off the engines and swim easy with your perfect stroke for the rest of the 25
:30-:45 rest
:45, :50, :55, 1:00 int
1X200/100 easy swim with perfect stroke (:15 rest)
1:15P/2:45I 1:30P/3:15I
1:20P/2:55I 1:35P/3:25I
1:25P/3:05I 1:40P/3:40I
.
4(2)X25 Choice (one turn 25’s)
Start in the middle of the pool. Swim in to the wall execute your turn and breakout return easy to the middle. Know your stroke count for back stroke turns and distances for your flip turns. Remember to look straight up during open turns.
:30-:45 rest
1:15, 1:20, 1:25, 1:30 int.
2(1)X100 easy swim with perfect stroke
(:15 rest)
1:15P/1:30I 1:30P/1:45I
1:20P/1:35I 1:35P/1:50I
1:25P/1:40I 1:40P/1:55I
4(2)X25 Choice
Build momentum through the 25 and finish no breath (NB) with your head down arm(s) fully extended. Know your finish stroke count to the wall!
:30-:45 rest
1:15, 1:20, 1:25, 1:30 int
4(2)X50 easy swim with perfect stroke
(:15 rest)
:35P/:50I :50P/1:05I
:40P/:55I :55P/1:10I
:45P/1:00I 1:00P/1:15I
Sprint set:
4(2)X50 Choice
Odd: very fast (2)
Even: recovery (2)
1:30, 1:40, 1:50, 2:00 int
Warm-down:
100 easy or until your heart rate is under 100.
Workout Created by Andrew L.
2,000/1,200 Meters
___ swimmers/___ SCM lanes
Race specific 200/100’s
Meet warm-up 200/100’s
December 14-20, 2014
Warm-up:
200/100 swim
2X50 Streamline kick on back
200/100 swim
Technique-set:
4(2)X50 (25 drill/25swim)
Choose drills that will work your competition strokes for this day! :15 rest
1:00, 1:05, 1:10 int.
Main Set:
Broken 200 by 50’s with :10r
2(1)X200 pull (:15 rest)
1:05P/2:55I 1:20P/3:25I
1:10P/3:05I 1:25P/3:35I
1:15P/3:15I 1:30P/3:45I
OR
Broken 100 by 50’s with :10r
4(2)X100 pace (:35 rest)
1:00P/1:45I 1:15P/2:00I
1:05P/1:50I 1:20P/2:05I
1:10P/1:55I 1:25P/2:10I
1X200 free
Put it all together comfortably fast for today!
OR
1X100 free
Put it all together comfortably fast today!
1 easy 100
Aerobic set
2(1)X200 pace (:15 rest)
1:10P/2:35I 1:35P/3:25I
1:15P/2:45I 1:40P/3:35I
1:20P/2:55I 1:45P/3:45I
1:25P/3:05I 1:50P/3:55I
1:30P/3:15I 1:55P/4:05I
Warm-down:
4(2)X50 easy or until your heart rate is under 100.
Workout Created by Andrew L.
2,450/1,500/1,300 Meters
___ swimmers/___ SCM lanes
Race specific 1,500/800/400’s
Meet Warm-up Distance
December 14-20, 2014
Warm-up:
200/100 swim
2X50 Streamline kick on back
200/100 swim
Technique-set:
4(2)X50 (25 drill/25swim)
Choose drills that will work your competition strokes for this day! :15 rest
1:00, 1:05, 1:10 int.
Main Set:
Broken 200 by 50’s with :10r
4(2)X200 swim with perfect stroke (:15 rest)
1:05P/2:55I 1:20P/3:25I
1:10P/3:05I 1:25P/3:35I
1:15P/3:15I 1:30P/3:45I
1X750, 400 or 200 free
Put it all together swimming comfortably fast about half of the distance you will be swimming today. Be sure to work your turns and maintain a good streamline off the wall!
Warm-down:
4(2)X50 easy or until your heart rate is under 100.
Explanations:
In and out 50’s if you wish to continue may be added or substituted for a set of equivalent length on any of the above practices.
8X50 (out and in)
25 sprint
10-15 reps or :15-:20 sec
1) Dips
2) pull outs
3) Push-ups elbows tight
4) Squats touch your heel
5) belly plank with alt. leg lift
6) Streamline kicking on back
7) Balance crunches
8) Alternate arm/leg on belly
25 recovery swim
:15 rest
There are several versions of the practice offered on each page. The longer set yardages or higher number of repeats will equal the larger numbers in the totals at the top in the practice description. Conversely, the lower number of yardages or repeats will equal the lower total yardages in the practice description.
Swimmers who have a full hour and fifteen to an hour and a half to practice might consider the longer version. Swimmers with only an hour or less to swim should consider the shorter version of the practices.
I offer a variety of
P = paces
GT = goal times and
I = intervals
for swimmers of multiple abilities and ages.
Anaerobic sets (fast swims with more rest)
Aerobic sets (comfortable swims with less rest)
Those sets in bold are to worked at an higher intensity than the regular type
In and out 50’s can be done by sprinting 25 meter across the pool. Then get out, execute the dryland on the end of the pool. Finish by swimming 25 meters back to the starting point easy.
Fast 25’s
Build and Finish - build your momentum as you cross the pool and finish sprinting into the wall. Measure your sprinting strokes from the flags to the wall know your touch count for all strokes to avoid injury to your hand while touching a t race speed. Swim back to the starting point easy. Repeat!
Two Turn 50’s – Start 12 and 1/2 meters from the wall, build your momentum to the wall then execute the turn and breakout, swim 3 strokes fast and slow down. Build your momentum into the second turn execute a breakout and swim 3 strokes fast as you return swimming easy to your starting point in the middle of the pool. Repeat!
Breakouts – Start at the wall. Using a push off, execute a breakout with no breath for the first 3 strokes. Then turn off the engines swim easy and return to the wall. Repeat!
