ADVANCED SWIMMING PROGRAM

Transcription

1 Ready, Set - GOAL! ADVANCED SWIMMING PROGRAM Welcome to Ready, Set, Goal- Swim. Ready Set Goal is a four month physical activity training tool for beginner, intermediate and advanced level participants. Ready, Set, Goal Swim was designed to help you take your fitness ability to the next level, or perhaps train for a swimming event. There are three different swim training tools to choose from: Start it up - Is a training tool for beginner swimmers. New swimmers will slowly work themselves up to swimming a mile. Step it up - Is a training tool for those who want to take their swimming program to the next level. Swimmers will swim approximately 2000 yards a workout. Keep it up - Is a training tool for those who want to maintain their swimmer fitness level and perhaps want some different ideas in keeping their workout interesting. Swimmers will swim approximately 3000 yards a workout. What will you need for your swim : Swimsuit - Make sure to rinse out your swimsuit after every workout to prevent the chlorine from wearing through your suit. Goggles - Barracuda goggles are a little more expensive, but great if you don t want to have goggle eyes for the rest of the day. Kickboard and Pulley- Most pools have access to kickboards and pulleys, but check it out. Flippers - Are optional but are tons of fun to use during a portion of your workout. A clock - Some include keeping a track of the time you rest between sets. Each swim workout will include: A Warm-Up - Swim at a slower rate to slowly increase heart rate. Workout Body - The body of the workout will include: drills, kicking, pulling, technique, and speed training. Swim-down - Swim at a slower rate to slowly decrease heart rate. - Make sure to stretch the muscle groups you used in your workout. With swimming, this means most major muscle groups. A few tips: Stop pyour if you are feeling major discomfort or fatigue. After the descriptions in some, you may see (:30.) That number refers to how much rest you get after each swim. For example, 6 x 100 on :30 means you are to swim 100 yards, rest 30 seconds, then repeat five more times for a total of 6 x 100 swims.

2 Ready, Set - GOAL! ADVANCED SWIMMING PROGRAM DPS refers to distance per stroke which means maximizing your efficiency and finding the correct rhythm for yourself. With free and back, emphasize a long body line, hip and shoulder rotation, minimizing resistance. With breast and fly, keep the body line long in the front of your stroke. Steady the rhythm, and swim in the front quadrant of all strokes. You get to be a better swimmer by recovering from the you do, not by doing more and more swimming without resting and recovering from that swimming. Have fun with the. Technique and Drills Swimming drills are specific movements, done repetitively to help with your stroke technique. They can help you get more efficient and they can help you become a faster swimmer. Listed below are some basic technique tips and drills that you can try in some of your. FREESTYLE You spend most of your time on your edge or side, not your belly. Bilateral breathing - Try to take breaths on alternate sides to help promote this good body roll. Freestyle Drills Catch-up is used to isolate one arm, and practice a long stroke and body position. In freestyle or fly one arm is stationary, always extended forward (front arm) pointing toward the destination, while the other arm performs the stroke (working arm). You can use a board in catch-up where your front arm is holding a kick board. As the arm trade places, they hand off the board to each other. Fingertip drag is used to promote a high elbow recovery and to make your aware of your hand position during recovery. Swum like regular freestyle, except your fingertips never leave the water as your arm moves forward during the stroke recovery. You drag your fingers through the water, slightly off to the side of your body, focusing on body roll and keeping your elbows pointed up. BREASTSTROKE The breast stroke involves the forward movement of arms and the legs. The sweeping action of arms includes the following three movements. Outsweep - The outsweep starts with the swimmer s palms facing each other and placed near the chest. The hands are then outstretched with the palms still facing each other; which resembles an arrow. The hands are now stretched to their full length. The sweeping action starts with the palms rotating along the wrists to face away from each. The hands part away from each other to sweep the water without bending the elbows. Until the outsweep is completed the hands remain parallel to the surface. Insweep - During the insweep the water is pushed backwards. For this to happen, the hands need to point downwards and push the water. The hands that were in a horizontal plane during the outsweep align themselves in a vertical plane. At the end of the sweep, the palms come back to the position of facing each other in front of the chest.

3 Ready, Set - GOAL! ADVANCED SWIMMING PROGRAM Recovery - In the final phase, the hands come back to the original position and again with the palms facing each other. Legs - The leg kick as a whole should be a simultaneous and flowing action, providing the majority of the propulsion. Knees bend as the heels are drawn up towards the seat and toes are turned out ready for the heels and soles of the feet to drive the water backwards. The legs sweep outwards and downwards in a flowing circular path, accelerating as they kick and return together and straight, providing a streamlined position. Breaststroke Drills Two-Count Glide Drill - Hold the streamlined (stretched) position of the stroke for a full count of two (one aligator-two aligator). Keep your head down and neck straight. In the breaststroke, be sure not to stop your hands under your body, but only in the extended position. Then, start the pull slowly, pitching the hands outward until they are shoulder width apart, and then accelerate your hands through the power phase (the in sweep), continuing all the way through to the recovery. It s a good idea to combine this drill with double underwater pull-outs to increase the feel of gliding in the streamline position. Two-Kick / One-Pull Drill - Hold the streamline for a second kick in each stroke. While doing the second kick, allow your hands to separate slowly to press your head and chest lower in the water. Keep your chin down, and look down at the bottom of the pool. This will prepare you for a more powerful in-sweep and recovery. BACKSTROKE The supine body position for backstroke is flat and horizontal, with ears slightly below the water surface. The arm should be straight and as inline with the shoulder as possible. Hand should be turned with palm facing outwards and little finger entering the water first. Legs should be stretched out with toes pointed (plantar flexed), and ankles should be relaxed and loose with toes pointing slightly inwards. Propulsive phase - The arm sweeps through the water in a semi-circle, pulling with force just under the water surface, pulling to the outside of the thigh. Recovery - The thumb or the back of the hand should exit the water first. The shoulders roll again with the shoulder of the recovering arm rolling upwards. The arm rotates through 180 degrees over the shoulder. The palm is turned outwards during recovery to ensure that the hand enters the water little finger first. Backstroke Drills Single Arm (R, L) Drill - Single arm backstroke is always done with the opposite (nonworking) arm at your side. Allow the opposite arm to be completely relaxed, and do a half-recovery if it feels natural. Concentrate on full hip and shoulder rotation and great body position. Rhythm Drill - Single arm backstroke alternating 2 right arms and 2 left arms. Do a half recovery with the non-stroking arm. Focus on rhythm (early hips) and body position.

4 Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM BUTTERFLY FLY Body Position - Although undulation is unavoidable, the body position should be kept as horizontal as possible to keep frontal resistance to a minimum. Intermittent or alternative breathing will help to maintain this required body position. The body should be face down (prone) with the crown of the head leading the action. The shoulders should remain level throughout and the head should remain central and still, looking down until breathing is required. Kick - The timing and coordination of the stroke is usually a two beat cycle of leg kicks to one arm cycle. The upbeat of the kick should come from the hip and the ankles should be relaxed with toes pointed. The legs move upwards without bending at the knees and the soles of the feet press against the water vertically and backwards. Knees bend and then straighten on the downbeat to provide propulsion. The legs should accelerate to provide power on the downbeat. Entry - The entry of the hands into the water should be finger tips first, leading with the thumb. Fingers should be together with palms flat and facing outwards. Arms should be stretched forward with a slightly bent elbow. Entry should be with arms extended inline with the shoulders. Catch and down sweep - The pitch of the hands changes to a deeper angle with hands almost vertical. The catch and down sweep should begin just outside the shoulder line. Palms remain facing in the direction of travel. The elbow should bend to about 90 degrees to provide the extra power required. The hands sweep in a circular movement similar to breaststroke, but in a downwards path. Upsweep - The pitch of the hands changes to face out and upwards towards the water surface. Elbows extend fully to straighten the arms and hands towards the thighs. Recovery - Hands and arms must clear the water on recovery. Arms and hands should exit the water little finger facing upwards. Arms must clear the surface as they are thrown over and forwards. Palms remain facing outwards, naturally giving a thumb-first entry. Butterfly Drills Single Arm Fly Drills - This drill traditionally has been performed with one arm extended and one arm stroking. Focus on the kick timing of kick your hands into the water and kick your hands out of the water. Accelerate the pull, and snap the hands through the finish and into the recovery. For the recovery portion of the stroke, you can do one of three drill options: Thumb-Tip Drag - Bend your elbow and keep it high. With your palm facing behind you towards your feet, stick your thumb down and draft is along the surface of the water. This drill helps keep your hands and elbows in the proper position at the hand entry. Super-Dolphin - Over-emphasize the dolphining undulation of the stroke. During the recovery, reach up straight to the sky with your arm, and look up at your hand, Drive your upper body upwards as high as possible, and then dive forward as your hand enters out front, driving your hips upward. Feel the rhythm of the arms with the kick.

5 Week 1 Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Swim *Any 3 days (ie. Tuesday, Thursday, Saturday) *Any 2 days Follow Swimming After workout. Follow Swim Flexibility My Goals: Swim 3 days a week Swim approximately 3000 yards a workout 1760 yards = 1 mile 70.4 lengths in one mile for 25 yard pool Ready, Set - GOAL! Advanced Swimming Log Swim Workout 1 Warm-up - Drill Choice (see drill sheet) 300 Freestyle - 4 x 50 on :40 4 x 50 on :50, 4 x 50 on :60 Kick - 200, 8 x 25 on :40 IM - Fly + Back Fly + Breast Fly + Free IM 100 Choice - Pull least favorite stroke 4 x 100 Pull favorite stroke 4 x 50 Swim down - 2 x 100 Swim Workout 4 Warm-up - 500, 1 length easy, 1 hard, 2 easy, 2 hard reverse hard to easy Fly & Free - 100: 25 fly, 75 free 100: 25 free, 25fly, 50 free 100: 50 free, 25 fly, 25 free 100: 75 free, 25 fly Back & Breast - 2 x 150: 100 back, 50 breast 2 x back, 100 breast Free - Kick 8 x 50 on :60 Swim 8 x : moderate sec. rest then hard 25 Swim down - Pull Free 300 Swim Workout 2 Warm-up - Choice 300 Free + Choice - Kick x sec. rest, Pull 200, 10 x 50 rest as needed, Swim 200, 10 x 75 rest as needed IM Drills 200 Swim 100 Kick 200 Swim down - Choice 200 Swim Workout 5 Warm-up - Choice non-stop Swim 100, Kick (no board) 100 Drills 100, Swim 100 IM - 125: 25 easy fly, 75 mod. free, 25 hard fly, 125: same as above back, free, back, 125: breast, free, breast, 125: all free, 25 easy, 75 mod., 25 hard Free + Choice - Free easy 400 Choice hard 4 x 100, Free easy 300, Choice harder 4 x 75, Free easy 200, Choice hardest 4 x 50, Free easy 100, Choice all out 4 x 25 Swim down - Catch up free 200 Swim Workout 3 Warm-up - Drill Choice (see drill sheet) 300 Freestyle - 4 x 50 on :40 4 x 50 on :50, 4 x 50 on :60 Kick 200, 8 x 25 on :40 IM - Fly + Back Fly + Breast Fly + Free , IM 100 Choice - Pull least favorite stroke 4 x 100, Pull favorite stroke 4 x 50 Swim down - 2 x 100 Swim Workout 6 Warm-up length easy, 1 hard, 2 easy, 2 hard. 500 reverse hard to easy Fly & Free - 100: 25 fly, 75 free 100: 25 free, 25fly, 50 free 100: 50 free, 25 fly, 25 free 100: 75 free, 25 fly Back & Breast - 2 x 150: 100 back, 50 breast, 2 x back, 100 breast Free - Kick 8 x 50 on :60 Swim 8 x : moderate sec. rest then hard 25 Swim down - Pull Free 300

6 Week 3 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Go up 3 days a week Swim *Any 3 days (ie. Tuesday, Thursday, Saturday ) *Any 2 days Ready, Set - GOAL! Advanced Swimming Log Swim Workout 7 Warm Up - Drills 400, 1-arm Fly Catch up free Freestyle + Stroke - Swim Free 400, Swim Favorite Stroke 4x100, Kick Free 300, Swim 2nd favorite stroke 6 x 75, Pull Free 200, Swim 3rd favorite stroke 8 x 50, Swim Free 100, Swim Least Favorite Stroke 8x25 IM Swim Down Swim Workout 8 Warm up - Reverse IM 400 (free, br, bk, fly) Free - Swim ladder lengths, 10, 9,down to 1 (10 sec. rest between) Kick 200 IM - Loosen up 100 Swim 20 x 25 5 of each stroke Swim-down Swim Workout 9 Warm Up - Drills 400, 1-arm Fly Catch up free Freestyle + Stroke - Swim Free 400, Swim Favorite Stroke 4x100, Kick Free 300 Swim 2nd favorite stroke 6x75 Pull Free 200, Swim 3rd favorite stroke 8x50, Swim Free 100 Swim Least Favorite Stroke 8x25 IM Swim Down Week 4 Follow Swimming After workout. Follow Swim Flexibility Swim Workout 10 Warm-Up - Swim Choice 500 Freestyle - 2x 50 on:45 2x100 on 1:30, 2x 150 on 2:15 1x 200 on 3:0, 2x 150 on 2:15 2x 100 on 1:30, 2 x 50 on :45 Backstroke - Kick & Swim 1 length kick no board 1 length swim 300 IM - Swim 300 Swim-down - Pull 300 Swim Workout 11 Warm-up 3 x 150 rest :15 between 150 s Free 2 x 200: 20 sec. rest 4 x 100: 15 sec. rest 8 x 50: 10 sec. rest 16 x 25: 5 sec. rest Choice (no free) Pull 300 Kick 200 Swim 15 sec. interval 6 x 25 (no board) Swim Workout 12 Warm-Up - Swim Choice 500 Freestyle - 2x 50 on:45 2x100 on 1:30, 2x 150 on 2:15 1x 200 on 3:0, 2x 150 on 2:15 2x 100 on 1:30, 2 x 50 on :45 Backstroke - Kick & Swim 1 length kick no board 1 length swim 300 IM - Swim 300 Swim-down - Pull 300 Swim down

7 Ready, Set - GOAL! Advanced Swimming Log Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 5 Go up 3 days a week Swim *Any 3 days (ie. Tuesday, Thursday, Saturday ) *Any 2 days Swim Workout 13 Warm- Up - Reverse IM 400 Freestyle - Swim descend 5 sec. per swim 4x250 Backstroke - Drill 150 Swim 200, 8x25 on :30 Freestyle - Kick 300 IM - Pull 300, Swim 200 Kick no board 100 Swim down - Free Swim 150 Swim Workout 14 Warm-Up - Swim Choice 300 Drill, Breast with fly kick\150 Swim breast 100 Kick IM (no board) 100 Freestyle - 6x50 on :45 4x100 on 1:30, 2 x100 on 3 4x100 on 1:30, 6 x 50 on :45 IM - 4x 125 Rotate the 50 Swim down - Pull choice 100 Swim Workout 15 Warm- Up - Reverse IM 400 Freestyle - Swim descend 5 sec. per swim 4x250 Backstroke - Drill 150, Swim 200 8x25 on :30 Freestyle - Kick 300 IM - Pull 300, Swim 200 Kick no board 100 Swim down - Free Swim 150 Week 6 Follow Swimming After workout. Follow Swim Flexibility Swim Workout 16 Warm-up - Free Drills - one arm, catch-up, ripple, choice 400 Freestyle + IM st 25 fly, rest free 200 2nd 25 back, rest free 200 3rd 25 breast, rest free 200 IM Choice - All the same stroke 10 x 75, 1st 5, rest 10 sec. 2nd 5, rest 15 sec. Free - Pull 1 length normal breathing, 1 length minimal breathing 500, Swim all out 2x50 Swim-down 250 Swim Workout 17 Warm-up - Swim choice 300 Free - Swim time trial, 5 seconds slower x 100 on 1:30, 5 x 100 on 1:45 Butterfly - Drills 1 arm, kick with arms in stream line x 25 on :60, 4 x 25 on :45 Backstroke - Drills 1 stroke, kick on side, other arm kick 200 8x25 on :35 Breaststroke - Drills 1 stroke, 2 kicks, 2 strokes, 1 kick, fly kick 200 8x25 on :40 Freestyle - Drills 1 arm, catch-up 200 8x 25 on :30 Swim-down - Pull choice 200 Swim Workout 18 Warm-up - Free Drills- one arm, catch-up, ripple, choice 400 Freestyle + IM st 25 fly, rest free 200, 2nd 25 back, rest free 200, 3rd 25 breast, rest free 200 IM Choice - All the same stroke 10 x 75, 1st 5, rest 10 sec. 2nd 5, rest 15 sec., Free - Pull 1 length normal breathing, 1 length minimal breathing 500 Swim all out - 2x50 Swim-down - 250

8 Week 7 Ready, Set - GOAL! Advanced Swimming Log Sunday Monday Tuesday Wednesday Thursday Friday Saturday Go up 3 days a week Swim *Any 3 days (ie. Tuesday, Thursday, Saturday ) *Any 2 days Swim Workout 19 Warm-up - Free 500 IM + Freestyle - 4x50:one of each stroke 3x100: Fl/Bk,Bk/Br,Br/Fr 2x150:Fl/Bk/Br, Bk/Br/Fr, 200:IM Kick - 300:Free 12x25: 4 of each, Swim 100:easy IM or Free Choice - Pull 4x200 build-ups Swim-down Swim Workout 20 Warm-up Freestyle - 15x50: 5 on :40 5 on :35, 5 on :45 300: 8x25, 4 on :25, 4 on :35 IM - 175: 50 fly, 100 back, 25 fly 175: 50 back, 100 breast, 25 back, 175: 50 breast, 100 free, 25 breast, 3 x125: same order, 25, 75, 25, 3x75: 25 each Swim-down Swim Workout 21 Warm-up - Free 500 IM + Freestyle - 4x50:one of each stroke 3x100: Fl/Bk,Bk/Br,Br/Fr 2x150:Fl/Bk/Br, Bk/Br/Fr, 200:IM Kick - 300:Free, 12x25: 4 of each, Swim 100:easy IM or Free Choice - Pull 4x200 build-ups Swim-down Week 8 Follow Swimming After workout. Follow Swim Flexibility Swim Workout 22 Warm-up - Free and Choice swim, 100 catch-up 100 choice IM - Swim 200, IM 300, Back, Breast, Free 225, Breast, Free 150, Free 75 Kick - Fly, free, back, free breast, free 3x 150 Freestyle - Pull easy x 50 on :40, 4 x 50 on :45 4 x 50 on :50, Free 200 Swim-down Swim Workout 23 Warm-up - Swim 300, Kick 100 Pull 100 Fly + Free - 4x100, #1 fly, free, fly, #2 free, fly, free #3 fly, free, fly, #4 free, free, fly Kick - Fly 100 Back - Swim 200, Kick (no board), 8 x sec. rest, 8 x 50 on :60 Breaststroke x25 on :40 Freestyle - 12x50 on :45 Swim-down Swim Workout 24 Warm-up - Free and Choice swim, 100 catch-up 100 choice IM - Swim 200, IM 300 Back, Breast, Free 225 Breast, Free 150, Free 75 Kick - Fly, free, back, free breast, free 3x 150 Freestyle - Pull easy x 50 on :40, 4 x 50 on :45 4 x 50 on :50, Free 200 Swim-down - 200

9 Week 9 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Go up 3 days a week Swim *Any 3 days (ie. Tuesday, Thursday, Saturday ) *Any 2 days Ready, Set - GOAL! Advanced Swimming Log Swim Workout 25 Warm-up - Swim Free 200 Pull IM 100, Kick Choice 100 Free - Swim each effort 5 sec. faster 4x 250, Kick 16x25 10 sec. rest, Pull very easy 100 IM - Swim 4 x 125, #1 Fly, Bk, Br #2 Bk, Br, Fr, #3 Br, Fr, Fly #4 Fr, Fly, Bk, Kick Alternate lengths fly and breast 200 Swim All Out 200 Swim-Down - Choice 200 Swim Workout 26 Warm-up - Swim free 200 IM - Swim easy 300 Kick no board 200, Swim 100 IM + Stroke - Swim IM 400 Fly or Free 4 x 50, Kick Fly 100 Swim IM 300, Back 6x50 on :60 Kick back 100, Swim IM 200 Breast 8x50 on :60 Kick Breast: touch heels 100 Swim IM 100, Free 10x50 on :50 Kick Free: silent underwater 100 Swim-down Swim Workout 27 Warm-up - Swim free 200 Freestyle - 20x50, 5 on :50 5 on :45, 5 on :40, 5 on :60 Choice - Kick 400 IM - Swim mixed order 300 Pull 3 x 100 continuous Worst Stroke - 12 x 25 (attention on technique) IM - Swim 100 Swim-down Week 10 Follow Swimming After workout. Follow Swim Flexibility Swim Workout 28 Warm-up - Drills Choice 200 IM + Freestyle - 3 x 300: 100IM + 100Free 3 x 250: 75 Breast + 75 Free 3 x 200: 50 Back + 50 Free 3 x 150: 25 Fly + 50 Free 3 x 100: All Free Swim-down - Kick Choice 100 Swim Workout 29 Warm-up - Swim Free 4x300 (descend 5 sec. per swim) Free - Pull easy 100 Swim 4 x 25 on :15 Pull easy 100 Swim 4 x 25 on :15 Pull easy 100 Swim 4 x 25 on :15 Pull easy 100, Swim 100 all out IM - Drills 200, Kick 200 Swim 4 x 100 continuous Swim-down Swim Workout 30 Warm-up: Free Swim 300, Kick 200, Pull 100, Swim 100 IM - Swim Fly 100, Fly, Back: Bk, Br: Br, Fr, 3x 100 :20 rests, Kick Fly 100 Swim Back 100, Back, Br: Br, Fr: Fr, Fly, 3 x 100 :20 rests, Kick Back 100 Swim Breast Br, Fr: Fr, Fly: Fl, Bk 3 x 100 :20 rests Kick Breast 100 Swim Free Free, Fly: Fly, Bk: Bk, Br 3x100 :20 rests Kick Free 100 Choice - 2 x 50 All out with start Swim-down - 200

10 Week 11 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Go up 3 days a week Swim *Any 3 days (ie. Tuesday, Thursday, Saturday ) *Any 2 days Ready, Set - GOAL! Advanced Swimming Log Swim Workout 31 Warm-up - Free, Each 5 sec. faster than last one 5 x 200 Butterfly - Kick 200, Drill 1 arm 200, Pull 2 x length fly, 1 length free Backstroke - Kick & Swim Alternate lengths, no board 200 Breaststroke - Pull 200 Drill: 200, 1pull, 2kick, 1pull Freestyle - Drill: 200, Catch-up IM (rest as needed) Swim-down - Choice 100 Swim Workout 32 Warm-up - Swim Choice 200 Drills: Choice 2 x 100 IM + Stroke - IM 400 Free 4x100, IM 300, Breast 4x75, IM 200 Back 4 x 50, IM 100, Fly 4 x 25 Choice - Kick x 25 Swim-down - Free 200 (count strokes and reduce the number per length) 8 x 25 Swim Workout 33 Warm-up - Reverse IM 200 Freestyle - Swim 300, Swim 6 x 50 on :50, Kick 300 Swim 6 x 50 on :40, Pull 300 Swim 6 x 50 on :35 Breaststroke - Kick 200 IM - Swim 200 Choice - Swim, Walk-arounds from a start 8 x 25 Swim-down - Choice 200 Very long strokes Week 12 Follow Swimming After workout. Follow Swim Flexibility Swim Workout 34 Warm-up - Choice 3 x 150 Freestyle - Swim 8 x 125 on 1:45 Butterfly - 4 x 50 (rest time = swim time) Kick front, back, side 200 Swim one-arm 100 Double Kick - 8 x 25 on :45 IM - Swim, Kick, Pull, Drill 3x200 Swim-down - Choice 100 Swim Workout 35 Warm-up - Drills IM 300 IM - Swim easy 300 Kick no board 200, Swim 100 Freestyle x 100 on 1: x 75 on : x 50 on : x 25 on :30 Swim-down Swim Workout 36 Warm-up - Kick IM 400 Butterfly + Freestyle - alternate 4 x 100 Backstroke x 75 Breaststroke x 50 Freestyle - Catch up x 25 on :20 after 6 Kick - silent 200 normal 8x25 :10 rest IM - Drills 300, Swim 200 Swim-down - Free: count strokes 200

11 Week 13 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Go up 3 days a week Swim *Any 3 days (ie. Tuesday, Thursday, Saturday ) *Any 2 days Ready, Set - GOAL! Advanced Swimming Log Swim Workout 37 Warm-up - Choice Swim 200 IM - Swim IM 250 with 100 Fly Fly or Free 8x50 30 sec. rests IM with 100 Back Back - 6 x sec. rests IM with 100 breast Breast - 4 x sec. rests IM with 100 free Free - 2 x sec. rest Kick - 8 x 25 :30 rest Swim-down - Pull Choice 100 Swim Workout 38 Warm-up - Choice Kick no board 300, Pull 100 Freestyle - Swim timed between sets, 2 times (4 x 50 on :40) Time and compare to 1st 200 Breaststroke - Kick 200 Drill With one dolphin kick 200 Swim with dolphin movement 8 x 50 on :50 IM - Swim 4 x IM + 25 stroke Swim-down - Choice 100 Count strokes Swim Workout 39 Warm-up - Swim Reverse IM 100 Pull Free 100, Swim IM 100 Freestyle - Swim each swim at least 5 seconds faster 4 x 250 Kick x 25 on :30 Choice - Pull easy 200 IM - Fly, Back, Br, Free rest at least 30 sec between 4 times 8 x 25, 25 s on :30 Swim-down - Breaststroke minimum number of strokes 200 Week 14 Follow Swimming After workout. Follow Swim Flexibility Swim Workout 40 Warm-up: Choice Swim 250, Kick 250, Pull 250 Freestyle - 15 x 50 3 on :50 3 on :45, 3 on :40, 2 on :45 2 on :50 Breaststroke - Kick 150 Pull 6 x 50, Swim x 50 IM - Swim Rotate the 50 (#1 50 fly, #2 50 back, etc.) 4 x 25 Swim-down - Choice 100 Swim Workout 41 Warm-up - Swim Free 400 Swim Choice 100 Freestyle - Swim, 6 x 25 on :20 6 x 25 on :20, 6 x 25 on :20 6 x 25 on :20, rest 30 secs. Between 6 x 25 Backstroke - Swim 200 Kick 200, Drill 100, Swim 8 x 50 on :60 8 x 25 on : IM - Kick 300, Pull 200 Swim 100 Swim-down - Free: count strokes 8 x 25 Swim Workout 42 Warm-up - Swim, Free 100 Fast rpm 100, Max distance per stroke 100, Best 100 IM - 4 x 250 rotate the 100 Breaststroke single fly kick every other length 8 x 25 on :35 Freestyle - Pull 8 x sec. rests, Kick 8 x sec. rests Choice - Swim timed 100 Swim-down - Choice 100

12 Ready, Set - GOAL! Advanced Swimming Log Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 15 Go up 3 days a week Swim *Any 3 days (ie. Tuesday, Thursday, Saturday ) *Any 2 days Swim Workout 42 Warm-up - Swim, Free 100 Fast rpm 100, Max distance per stroke 100, Best 100 IM - 4 x 250 rotate the 100 Breaststroke single fly kick every other length 8 x 25 on :35 Freestyle - Pull 8 x sec. rests, Kick 8 x sec. rests Choice - Swim timed 100 Swim-down - Choice 100 Swim Workout 44 Warm-up - Choice 250 Freestyle - 8 x 125 on 1:30 Kick 300, Pull very easy 100 IM - Fly or Free 100 Fly, Bk..Bk, Br..Br,Fr..Fr,Fly 4x50 Back 100 same as above 4 x 50 Breast 100 same as above 4x50 Free 100 same as above 4x50 Swim-down - Choice 100 Swim Workout 45 Warm-up - Free 200 Distance per stroke 200 Mixed Bag - Swim Odds Free evens Choice 16 x 50 very short rests, Kick Choice 300 Free 6 x 50 :60 rest IM - Pull any order 400 Kick no board 300 Kick with board 200 Swim usual IM order 100 Swim-down - Breast Exaggerated glide 200 Week 16 Follow Swimming After workout. Follow Swim Flexibility Swim Workout 46 Warm-up - Free, 300 3x sec. rests 3x75 15 sec. rests 3x50 10 sec. rests 3x25 5 sec. rests IM - Free Fly Free 150 Free Back Free 150 Free Brst Free 150 Fly Back Brst 150 Breaststroke - Pull 200 Swim 8 x 50 on :60 Freestyle - Kick 200, 8 x 25 Pull 200 DPS (Distance Per Stroke, concentrate on getting maximum distance per stroke ) Swim-down - Choice 150 Swim Workout 47 Warm-up - Free 200 Breast 150, Back 100, Fly 50 IM - Swim, 4x250 rotate the 100 Stroke + Free - 300: 100 Fly, 200 Free 300: 100 Back, 200 Free 300: 100 Brst, 200 Free IM - Long rests between the sets of 25 s, 4 (4 x 25) 5 sec. rests between 25 s Free IM - Kick 4 (4 x 25) Swim down - Pull, Free, Kick 8x75 Swim Workout 48 Warm-up - Reverse IM 200 Freestyle - Swim, 1 length easy, 1 length hard, 2 lengths easy, 2 lengths hard. 1250, Kick 500 Pull 150 IM - Swim, Fly, Bk, Br, Free 200 Bk, Br, Free, Fly 200 Br, Free, Fly, Bk 200 Free, Fly, Bk, Br 200 Swim-down - Choice 200

13 Week 17 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Go up 3 days a week Swim *Any 3 days (ie. Tuesday, Thursday, Saturday ) *Any 2 days Ready, Set - GOAL! Advanced Swimming Log Swim Workout 49 Warm-up - Free 200, IM 100 Kick (no board) 100 Free - 4 x 50 on :45 3 x 100 on 1:30, 2 x 150 on 2:15 1 x 200 on 3, 2 x 150 on 2:15 3 x 100 on 1:30, 4 x 50 on :45 2 x 50 on 1 IM - Kick 200, 4 x 125 #1 25 Fly, 25 Bk #2 25 Bk, 25 Br #3 25 Br, 25 Fr #4 25 Fr, 25 Fr Swim-down - Pull Choice 100 Swim Workout 50 Warm-up - Choice 300 Freestyle - 20 x 50, 4 on 45 4 on 40, 4 on 45, 4 on 50 Choice - Kick 400 IM - Swim any order 300 Pull continuous 3 x 100 Worst stroke - 12 x 25 IM - Swim hard 200 Swim-down - Choice pull 200 Swim Workout 51 Warm-up - Reverse IM 100 Free + Choice - Free: count strokes 800, Choice (not free): 8 x 100 Free: Fewer strokes 400 2nd choice: (not free) Free: Fewer strokes 8 x , 3rd choice: (not free)8x25 Kick - Choice 8 x 25 Swim-down - Choice 100 Week 18 Follow Swimming After workout. Follow Swim Flexibility Swim Workout 52 Warm Up - Kick 300, Pull 200 Free 100 Free - 5 (5 x 100) Swim first one comfortably, #2 3 sec. faster #3 3 sec. faster, #4 3 sec. faster almost a minute before repeating. Swim-down - IM no board 100 Swim Workout 53 Warm Up - Swim 400 Free + Choice - Free 400 1st Choice 4 x 100, Free 300 2nd Choice 4 x 75, Free 200 3rd Choice 4 x 50, Free 100 4th Choice 4 x 25 Kick - Free (silent underwater kick) 200, Choice 8 x 50 Swim-down - Pull choice 200 Swim Workout 54 Warm-up - Swim Choice 500 Pull Free 400, Kick Free 200 Free odd# s, Choice even # s 20x50 10 sec. rest between 50 s IM - Drills 200, Kick 200 Pull 200, Swim 2 x 100 Swim-down - Choice 200

14 SWIMMING STRENGTH TRAINING SHOULDER - 11 Raise: Side-Lying SHOULDER - 14 Raise: Front (Dumbbell) Back straight, raise dumbbell forward. With trunk supported, raise dumbbell toward ceiling. Do 2-3 sets. Complete repetitions. Repeat on both sides. Do 2-3 sets. Complete repetitions. SHOULDERS - 2 Press: Sitting (Dumbbell) LEGS: GLUTES / THIGHS - 15 Lunge: Side (Dumbbell) Palms in, press to straight arms, rotating to palms forward at end of movement. Head up, back straight, step forward and to side, bending forward leg until thigh is parallel with floor. Alternate legs. Do 2-3 sets. Complete repetitions. Do 2-3 sets. Complete repetitions.

15 SWIMMING STRENGTH TRAINING LEGS: GLUTES / THIGHS - 17 Step-Up (Dumbbell) LEGS: GLUTES / THIGHS - 1 Kick Back Head up, back straight, step up on box, bringing other leg up toward chest. Alternate step-up leg. Do 2-3 sets. Complete repetitions. Leg tucked to chest, keeping hips level, drive leg back and up until straight and slightly above level with body. Do 2-3 sets. Complete repetitions. ABS - 11 Twist: Supine (Dumbbell) ABS - 1 Crunch (Dumbbell) Bridge trunk, head, neck and shoulders supported, arms extended over head holding dumbbell. Rotate trunk to the right, keeping arms extended. Repeat to other side. Do 2-3 sets. Complete repetitions. Hold dumbbell on upper chest, low back supported. Tighten abdominals by bringing ribs toward pelvis until shoulders clear ball. Do 2-3 sets. Complete repetitions.

16 SWIMMING STRENGTH TRAINING CHEST - 10 Push-Up: Wide Hands ARMS: TRICEPS - 8 Extension: Lying (Dumbbell) Chest a few inches from floor, push up until arms are straight. Do 2-3 sets. Complete repetitions. Straighten arms, keeping upper arms perpendicular to floor. Do 2-3 sets. Complete repetitions. BACK: TRAPS - 1 Row: Upright (Dumbbell) BACK: LOW - 1 Leg / Arm Lift: Alternating Knees slightly bent, lift weights to chin, leading with elbows, dumbbells close together. Do 2-3 sets. Complete repetitions. Arms and legs as straight as possible, raise opposite arm and leg. Alternate sides. Do 2-3 sets. Complete repetitions.

17 STRETCHING EXERCISES HAMSTRINGS - Forward Bend HAMSTRINGS - Leg Raise With feet shoulder-width apart and pointing straight forward, and with knees bent, lower hands toward floor until stretch is felt. Hold for at least 15 seconds. Bend knees further to return to standing position. With hand behind hamstring, but not knee, gently pull leg forward until stretch is felt. Hold at least 15 seconds. For more stretch, move hands up the leg toward ankle. Repeat with other leg. UPPER LEG - Quadriceps LOWER LEG - Achilles / Gastroc Pull heel toward buttocks and push the same side hip forward until stretch is felt in front of thigh. Hold at least 15 seconds. Repeat with other heel. With back leg straight, move hips forward until stretch is felt. Hold at least 15 seconds. Repeat with other leg.

18 STRETCHING EXERCISES GROIN - Thigh Adductors GROIN - Thigh Adductors With elbows inside knees and thumbs inside feet, gently push knees outward until stretch is felt. Hold at least 15 seconds. With legs apart, slide hands forward until stretch is felt. Hold at least 15 seconds. HIP OBLIQUE - External Rotators HIP OBLIQUE - Iliotibial Band / Abductors Keeping head, neck and back flat, bring right leg over left. Use right leg to pull left leg to floor until stretch is felt. Hold at least 15 seconds. Repeat with left leg over right. Cross left leg over right leg. Bend left knee slightly. Lean to left until stretch is felt over outside of right hip. Hold at least 15 seconds. Repeat to other side, with right leg over left.

19 STRETCHING EXERCISES ABDOMEN - Abdominals (Mild) CHEST - Pectorals With hands in small of back, arch back until stretch is felt. Hold at least 15 seconds. With arms forming a T, lean forward until stretch is felt. Hold at least 15 seconds. Slide arms up to form a V and repeat the stretch. LOWER BACK - Lumbar Rotators LOWER BACK - Mid and Lower Extensors Keeping back flat and feet together, rotate knees to one side. Hold at least 15 seconds. Repeat to other side. With legs crossed, lean forward until stretch is felt. Reach forward with arms. To return, put forearms on knees and push. Hold at least 15 seconds.

20 STRETCHING EXERCISES ARMS - Triceps ARMS - Biceps Pull elbow behind head until stretch is felt. Repeat with other elbow. Hold at least 15 seconds. With arms straight and fingers interlaced, raise arms until stretch is felt. Hold at least 15 seconds.. SHOULDERS - Rotator Cuff Pull right arm down with left hand until stretch is felt. Hold at least 15 seconds. Repeat with other side.