Announcements

I will be posting workouts here for you to utilize during lap swim. These workouts will get progressively harder as we get back into shape. Feel free to modify to your desired yardage or intensity.
Intro:
We have a fresh start at swimming. Let’s be mindful of our old habits that we were trying to remove and new habits that we are trying to create.
Good habits:
1. Streamline+dolphin kicks off every wall
2. Don’t breath on the first stroke
3. Maintain good body position: if you’re feeling your body position slip due to fatigue, take some rest
4. Understanding areas of the stroke to relax and areas of the stroke to push. Think equal and opposite reactions, push down to go up, push back to go forward.
5. Rotate
Bad habits:
1. Laziness
2. Lack of focus/intention
3. Loose streamline/body position
4. Pulling before establishing catch position
Workout #1 (6/15)
Warm up
5×100 free @ :40 sr
Get your feeling back. See where you stand with your pacing
3×150 mixers @:40 sr
Every lap different than the last. Choose strokes/drills that help you feel confident in the water.
50 build
Put some speed on your stroke without losing the water
Main set:
4×100 free progressive @ :30sr
*30 seconds bonus rest*
4×100 hold the pace you just progressed to @ :30 sr
Warm down
200 (25 back/25 free)
Total Yardage: 2000
Workout #2 (6/16)
Let's add a little bit of distance

300 swim (keep your focus on body position and streamlines)
200 drill (mix different drills and strokes)
100 kick

4×75 @ :05sr
#1 (25 right side kick / 50 swim)
#2 (25 left side kick / 50 swim)
#3 (25 six kick switch / 50 swim)
#4 (25 triple switch / 50 swim)

3×300 full recovery after each 300
Do these to try to remember how it feels to get into “the zone”. When you get there, you should feel
comfortable and sustainable. Feel free to alter this yardage if necessary.

200 warm down
(25 back/25 free)


#3 Wednesday (6/17)

IM day

300 mixer (warm up all the strokes)
200 IM (25 kick / 25 drill)
100 build

12×25
Odds: choice butterfly drill
Evens: 6 strokes fly then finish lap free

2 rounds of the following. Round 1 backstroke, Round 2 breast stroke
100 kick
100 drill
100 swim

12×25 choice
Progressive in groups of three

200 pull

#4 Thursday (6/18)

300 choice
4×75(25 scull / 50 swim)
12×25 perfect streamline and fast breakout

X2
3×100 free, hold the same pace @:15 sr
200 easy pull

100 easy choice

Total Yardage: 2000

Workout #5

300 choice

4×50 (25 drill / 25 swim, IM order by 50)
4×50 (25 Kick / 25 swim, IM order by 50)

3×100 progressive your choice

Let’s try some short fast swims. Get a feel for your speed again but don’t go crazy. Rest 15-20 seconds after each distance.

1×25 fast
75 easy
1×25 fast
125 easy
1×25 fast
175 easy
1×25 fast
125 easy
1×25 fast
75 easy

300 yards of (25 scull with buoy / 75 pull)

Workout #6

4×200
#1 Swim
#2 25 kick / 25 swim
#3 25 drill / 25 swim
#4 build by 50

Rest 1:00 after each distance
400 smooth swim
300 build every 100
200 strong
100 IM

200 warm down (25 back / 25 free)

Workout #7

300 swim
200 IM (25 drill / 25 swim)
100 kick

4×150 as follows
25 scull, take a stroke with right arm when you need to breathe
25 scull, take a stroke with left arm when you need to breathe
100 swim

8×100 hold interval of your choosing. It may take a couple tries to figure out your proper aerobic interval. It should be sustainable and giving you 10-15 seconds rest

8×25 progressive in groups of 4

Warm down
200 choice

Workout #8

5×100 choice warm up, no 100 same as the last

9×50 (2 kick, 1 swim) @ 5 seconds rest

Twice through this set:
50 easy
100 IM
50 easy
200 strong (pull optional)

9×25
Progressive in groups of 3

200 choice warm down

Workout #9

4×200
#1 swim
#2 kick down, swim back
#3 drill down, swim back
#4 swim

12×50 interval pattern, adjust as needed
# 1-5 @:45
# 6 easy @ :1:00
# 7-11 @ :40
#12 easy @ 1:00

300 Pull
200 IM
100 strong

Warm down 200 easy

Workout #10

6×100 (25 kick/25 drill/50 swim)
odds freestyle evens backstroke

6×50
#1-3 progressive freestyle
#4-6 progressive backstroke

6×75 (25 kick/25 drill/25 swim)
odds butterfly, evens breaststroke

6×25
#1-3 progressive butterfly
#4-6 progressive breaststroke

Swim Golf (SWOLF): a drill used to measure the proper mixture of speed and distance per stroke in your swims. To do this, you get your stroke count and time for a 50 and add those two numbers together. The result is your SWOLF score. You can experiment different ways to achieve the lowest possible score, e.g. gliding longer, more kick, faster tempo. More info: https://steelcityendurance.com/swimming/what-can-swolf-tell-us-interpreting-swim-data-from-your-gps-watch/

8×50 freestyle SWOLF
6×50 Non-freestyle SWOLF

200 pull warmdown