SUMMER 2014 WORKOUTS Warm-ups: (everyday) 10X100 free 1:50/2:00 Mix up with strokes, drills, kicking etc. 10X75 Cycle 1:40 Mix up with odds drill, evens kick, or odds drill, evens swim etc. 10X50 1:00 all free 10X50 1:05 200 SKIPS 8X50 IM 1:10 Odds stroke, evens free Swim free, kick, IM, pull, stroke Kick, drill, swim build 5X100 free 2:00, 5X100 kick with fins 2:00 Mid Distance sets (4 a week) 6X200 Free 3:30 6X200 Kick 4:30 10X150 Ladder dolphin kick build 2:40 4,4,5,5,6,6,7,7 7,7,8,8,9,9,10,10 10,10,9,9,8,8,7,7 7,7,6,6,5,5,4,4 10X200 Free 3:40 1-4 long arms, heavy kick 4-8 100 long arms/heavy kick, 100 build 9&10 Build! (if fins, can also do set with fins!) Mid-Distance Sets Cont: 6X100 free 1:40 (interval!) 6x100 pull free 2:00 6X100 back 2:00 6X100 pull back 2:20 10X100 kick 2:15 10X100 kick with fins 1:45 Long Distance Sets: (2 a week) 4X300 15 seconds rest (85% effort) 5X400 10 seconds rest (85%effort) 3X500 15 seconds rest (85%effort) On long distance sets, try to get your times for each 300, 400, or 500 and your goal is to stay around the same time each 300, 400, or 500. 4X300 15 seconds rest (85% effort) 100 kick, 100 pull, 100 swim stroke SPRINT 5X400 10 seconds rest (85% effort) 100 free SPRINT, 100 kick, 100 pull, 100 free SPRINT 3X500 15 seconds rest (85% effort) 100 free SPRINT, 100 kick, 100 pull, 100 kick, 100 free SPRINT 21X100 descending intervals (1:50, 1:45, 1:40 by sets of 7) 10X100 kick with fins 1:45, 10X100 free 1:50, 10X100 pull 2:30 (1 min rest in-between each set)
IM Sets: (3 a week) 10X100 IM 2:00 Sprint 4X200 IM Sprint 5:00 14X50 Switches 1:05 Flyfly, flyback, backback, backbreast, breastbreast, breastfree, freefree 4X200 IM Build (or can do 8!) 15 seconds rest, 85% effort 1) 200 free 2) 100 free, 50 breast, 50 free, 3) 50 free, 50 back, 50 breast, 50 free 4) 50 fly, 50 back, 50 breast, 50 free 9X100 IM ladder build (focus: fly) 2:00 1) 25 fly, 75 free, 2) 50 fly, 50 free 3) 75 fly, 25 free, 4) 100 fly 5)100 free 6) 25 fly, 75 free 7) 50 fly, 50 free 8) 75 fly, 25 free, 9) 100 fly You can alternate this set with any stroke or do IM such as 25 fly, 75 free then 25 fly, 25 back etc this can also be done with 200s or 400s 16X50 IM order 1:05 You could do fly, back, breast free by 25s or fly back breast free by 50s 8X75 cycles sprint on 1:40 20X25 IM order :40 Sprint Sets: (4 a week) 10X100 sprint on 3:00 (free or stroke) 4X100 sprint on 5:00 (free or stroke) 8X50 sprint on 1:30 (free or stroke) 8X50 sprint on 2:00 (free or stroke) 20X25 sprint on 1:00 20X25 sprint on :45 You want to do the sprints sets with more rest towards the end of your season. Drills Backstroke: (4 a week) 6 switch back stroke with hands at side 6 switch back stroke using arms One arm back stroke with arm tucked in at side Use a cup to balance on your head Pinky thumb drill Two arm back stroke Streamline kick on back Pull back stroke Swim next to lane rope focusing on arm coming deep under the lane rope Drills Free: (4 a week) 6 switch Front quadrant Catch up drill One arm breathe to strong side One arm breathe to weak side Zipper drill Sail boat drill Finger tip drag
Drills Fly: (3 a week) Free drills cont. Polar drills (begin swimming with arms under water then wrists in water then fingers in water and then normal free style) Long dog paddle Egg drill If you have paddles, use paddles to swim free If you have fins, use fins to swim free Pull swimming free Stop drill Using resistance with help with speed! Drills Breast: (3 a week) Kick breast stroke on back Kick breast stroke against the wall with body leaned against the wall Kick breast stroke with hands holding onto wall Kick breast stroke on stomach underwater Separation drill 3-2-1 Skull with arms and kick breast stroke Two kicks one pull Three kicks one pull Skull pull w/ breast stroke kick No breathe breast stroke working on keeping head down when breathing. Focus on glide for breast stroke Undulation: slow, hear yourself moving, still head Pull drill Angel drill Undulations (SLOW!) One arm fly Fly with fins Fly with pull buoy Breathing every other stroke on fly Fly with a flutter kick 3/3/3 fly 3/3 fly: 3 strokes w/ free kicks, 3 strokes w/ fly kicks Skulling: (5 times a week) Marionette On back, push off wall with feet, skull with hands above head On stomach, push off wall with hands skull with hands On back, hands at side, skull with hands at side Do all skull in 200 or 300 s, your choice Pull Buoy: (at least 3 a week, 2 hard, 1 medium) Pull any stroke for a long amount of yards. Especially free or back. You can pull in sets of 50s on a minute or even :50. Mix it up by doing odds free evens back, etcc.
You can even do 100 sets like this as well. 6X100 pull on maybe 1:45 Pull a 50 get out to 20 pushups, do that for like a 500. This will be GREAT for building arm strength, you could do dips, burpees. etc Kicking: (at least 4 kick sets a week 2 hard, 2 medium) Kick sets, with fins, without fins. You can do 50s. 100s, etc anything you want! Just like we would in practice, Kick any of the strokes, practice underwaters to build your stamina for breathing. This is great to build for all your strokes. Turns: (practice turns once a week) Do the drills that we practiced in the middle of the water. That helps you work on speed when going into the wall. Watch videos on youtube to help you! Dives: do jumps and squats to help work on your speed of the block. Work on reaction time by telling eachother to GO and see how long it takes for you to react. If you can practice dives from a block, do so 3 times a week. Streamlines: EVERYDAY! Do so by off every wall. Focus on a tight streamline, shrugging your shoulders. Do underwaters specifically working on a streamline off the wall. Focus on yours kicks in your streamline. Dolphin Kicks: (4 times a week) Focus on building your kicks in a ladder. Focus on making an entire length of the pool without taking a breath. You can do these with our with out fins but MIX IT UP. The more dolphin kicks off your wall, the longer and faster you can go, the tighter your streamline, YOU WILL BEAT SOMEONE in your race!!! Dry land exercises: (3 times a week!) Be sure and run 3 times a week. Even if its just two miles, it will help you so much! Do sets of push ups. 3X20, or sets of building like 4,5,6,7,8,9,10,9,8,7,6,5,4 etc. Adjust it for YOU. ABS Everyother practice. SO important to have a tight core. This will help you build the rest of your strokes and keep you from having injuries. Planks planks and more planks situps, crunches, etc. Look online for more ideas! DIPS! You can incorporate your drylands into your pool worksouts. Be creative! Think of what we did this year! Let me know if you need more ideas! Squats to build those legs! Stretch 3 times a week VERY good. Flexibility is important for swimming. It helps your body move quicker through the water! Stretch your shoulders. Use a resistant band. (cheap at ross or tj maxx) Goals: Courtney: Back stroke-1:25 Freestyle: 1:11 Abbi: Breast: 1:28, Free: 1:06, IM: 2:45, 500: 6:40, 200: 2:30 Jake: IM: 2:40, Free: 1:05, fly: 1:15, 50: 27
Aldo: 100 free: 1:05, 50 free 27, 100 back 1:12 Please let me know if you need more sets, ideas. Want me to come watch you. WHATEVER it is please don t hesitate to call or text me. My number is 817-648-2132. I would love to help ya ll! You each work so hard and if you keep that up this summer you can improve more than you know! Have a fantastic summer! Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don t win, how can you lose? -Jesse Owens Remember there is always someone out there working just as hard as you are, if not harder. The only way to get as far as they are trying to reach and go farther than them is to give everything you have. You have to give it all. All the time. At every practice, training session. It all counts. You can only become better by working harder. Nothing is given to you, you have to work for it. "Winning isn't everything, but wanting to win is." Vince Lombardi "The difference between the impossible and the possible lies in a man's determination." - Tommy Lasorda "Don't measure yourself by what you have accomplished, but by what you should have accomplished with your ability."-john Wooden "Sportsmanship for me is when a guy walks off the court and you really can't tell whether he won or lost, when he carries himself with pride either way." -Jim Courier "In the end, it s extra effort that separates a winner from second place. But winning takes a lot more that, too. It starts with complete command of the fundamentals.