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If your swimmer is not on a team or a club, they will benefit greatly by doing this workout on their own.
6 WEEKS PRE SEASON SWIM PRACTICE
COMPLETE 3 PRACTICE DAYS A WEEK
WEEKS 1-2 1,400 TOTAL YDS.
S.K.I.P WARM UP 200 YDS
Swim 50 freestyle
Kick 25 Skate Left, 25 Skate Right
Individual Drill 50 6-3-6
Pull 50 free ankles together
Set 1
Freestyle Rest 10 seconds if interval too fast
25yds. 6-3-6 Drill on :30
50 Drill/25 skate Kick on 1:00
75 25 Drill/25 Kick/ 25 Drill on 1:30
100 25 Drill/ 25 Kick/ 25 Drill/ 25 Swim on 2:00 250 YDS
Backstroke or choice R 10 sec if interval too fast
25 Drill on :30
50 Drill/25 Kick on 1:00
75 25 Drill/ 25 Kick/ 25 Drill on 1:30
100 25 D/ 25 K/ 25 D/ 25 Swim on 2:00 250 YDS.
Set 2 Repeat Two times thru 500 YDS
3X 50 Free on :40
2X 50 Free on 1:00 WARM Down 200 YDS.
WEEKS 3-4 1,650 TOTAL YDS.
S.K.I.P.S.wim 50 free at the end 250 YDS.
500 Broken Freestyle (Slow can be pull, Fast moderate freestyle)
25 Slow, 25 Fast, 50 S, 50 F, 75 S, 75 F, 100 S, 100 F 500 YDS.
Set 1
100 Free pace by 25’s
8 X 25 Rest 15 Seconds each interval
Focus no breath breakouts
Rest 3 min slow swim 200 YDS.
Set 2
100 Backstroke pace by 25’s
8 X 25 R 15
Focus fast flutter attack breakout. Or 3 tight ripple(dolphin) kicks b4 flutter breakout. 200 YDS.
Set 3
1 x 100 Free Moderate on 1:30
1 X 100 Free Kick on 1:50
1X 100 Free Moderate on 1:30
1X 100 Free Kick on 1:50 400YDS.
Warm Down 100 YDS.
WEEKS 5-6 1,950 TOTAL YDS.
S.K.I.P.S WARM 250 YDS.
Set 1
100 Pace Backstroke by 25’s
10X 25 R 15sec.
Focus attack breakout and finish kicking no lazy legs. 250 YDS.
Rest 3 min Potty time?
Set 2
100 Pace Choice stroke by 25’s
10 X 25 R 15 Sec,
Focus 6 point pull out. Tell me your focus on Set 2 Week 5-6
Rest 3 min Kickboard chat or floppy bobs 250 YDS.
Set 3
200 Freestyle pace by 50’s
8 X 50 R. 20 Sec. ( Breath every 3rd do floppy bobs at wall 20sec.)
Focus tight in and out spin turns. Use your core stay on the line. No circle swim turns for this set. 400 YDS.
3 min rest
Set 4 Choice 500 Broken or Repeat below Two Times
3X 50 Free on 0:40
2 X 50 Free on 1:00 500 YDS.
S.K.I.P.S WARM DOWN 250 YDS.
Swim Happy!! Send me a video of your fast pace swims.
See you in July have a wonderful summer. Coach Lisa
Also walk jog on Tuesdays and Thursdays Work up to 2 miles.
Abs those days too.
Inch worm planks hold for 1 min
Superman 30 seconds
Bananas 30 seconds Repeat this set 3 X thru. 6 min abs
COMPLETE 3 PRACTICE DAYS A WEEK
WEEKS 1-2 1,400 TOTAL YDS.
S.K.I.P WARM UP 200 YDS
Swim 50 freestyle
Kick 25 Skate Left, 25 Skate Right
Individual Drill 50 6-3-6
Pull 50 free ankles together
Set 1
Freestyle Rest 10 seconds if interval too fast
25yds. 6-3-6 Drill on :30
50 Drill/25 skate Kick on 1:00
75 25 Drill/25 Kick/ 25 Drill on 1:30
100 25 Drill/ 25 Kick/ 25 Drill/ 25 Swim on 2:00 250 YDS
Backstroke or choice R 10 sec if interval too fast
25 Drill on :30
50 Drill/25 Kick on 1:00
75 25 Drill/ 25 Kick/ 25 Drill on 1:30
100 25 D/ 25 K/ 25 D/ 25 Swim on 2:00 250 YDS.
Set 2 Repeat Two times thru 500 YDS
3X 50 Free on :40
2X 50 Free on 1:00 WARM Down 200 YDS.
WEEKS 3-4 1,650 TOTAL YDS.
S.K.I.P.S.wim 50 free at the end 250 YDS.
500 Broken Freestyle (Slow can be pull, Fast moderate freestyle)
25 Slow, 25 Fast, 50 S, 50 F, 75 S, 75 F, 100 S, 100 F 500 YDS.
Set 1
100 Free pace by 25’s
8 X 25 Rest 15 Seconds each interval
Focus no breath breakouts
Rest 3 min slow swim 200 YDS.
Set 2
100 Backstroke pace by 25’s
8 X 25 R 15
Focus fast flutter attack breakout. Or 3 tight ripple(dolphin) kicks b4 flutter breakout. 200 YDS.
Set 3
1 x 100 Free Moderate on 1:30
1 X 100 Free Kick on 1:50
1X 100 Free Moderate on 1:30
1X 100 Free Kick on 1:50 400YDS.
Warm Down 100 YDS.
WEEKS 5-6 1,950 TOTAL YDS.
S.K.I.P.S WARM 250 YDS.
Set 1
100 Pace Backstroke by 25’s
10X 25 R 15sec.
Focus attack breakout and finish kicking no lazy legs. 250 YDS.
Rest 3 min Potty time?
Set 2
100 Pace Choice stroke by 25’s
10 X 25 R 15 Sec,
Focus 6 point pull out. Tell me your focus on Set 2 Week 5-6
Rest 3 min Kickboard chat or floppy bobs 250 YDS.
Set 3
200 Freestyle pace by 50’s
8 X 50 R. 20 Sec. ( Breath every 3rd do floppy bobs at wall 20sec.)
Focus tight in and out spin turns. Use your core stay on the line. No circle swim turns for this set. 400 YDS.
3 min rest
Set 4 Choice 500 Broken or Repeat below Two Times
3X 50 Free on 0:40
2 X 50 Free on 1:00 500 YDS.
S.K.I.P.S WARM DOWN 250 YDS.
Swim Happy!! Send me a video of your fast pace swims.
See you in July have a wonderful summer. Coach Lisa
Also walk jog on Tuesdays and Thursdays Work up to 2 miles.
Abs those days too.
Inch worm planks hold for 1 min
Superman 30 seconds
Bananas 30 seconds Repeat this set 3 X thru. 6 min abs