Kick, pull, drill, IM, free

BEGINNER WORKOUT:

200 easy swim (warm-up)

100 free kick, 200 free pull, 300 rotation free drill, 400 IM, RI :20

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, 100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, RI :20

200 easy swim (cool down)

= 3600

ADVANCED WORKOUT:

500 easy swim (warm-up)

100 free kick, 200 free pull, 300 rotation free drill, 400 IM, 500 free, 500 free, 400 IM, 300 rotation free drill, 200 free pull, 100 free kick, RI :20

200 easy swim (cool down)

= 3700

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IM/reverse IM

BEGINNER WORKOUT:

4×50 easy swim, RI :20 (warm-up)

4×100 IM order by 100 (25 kick/25 drill/25 swim/25 kick) on the 3:00

4×100 (odd 100s IM/even 100s reverse IM) on the 3:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

8×50 easy swim, RI :20 (warm-up)

200 IM kick

4×100 IM order by 100 (25 kick/25 drill/25 swim/25 kick) on the 2:10

400 IM kick

4×100 (odd 100s IM, even 100s reverse IM) on the 2:00

200 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

400 IM kick

5×100 IM order by 100 (25 kick/25 drill/25 swim/25 kick) on the 1:50

400 IM kick

10×100 (odd 100s IM/even 100s reverse IM) on the 1:45

200 easy swim (cool down)

= 3000

IM bored

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 fly/25 back/25 breast) on the 2:30

200 IM kick

300 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 2:00

4×200 IM kick on the 4:00

4×200 IM, RI :30

200 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:40

4×50 one arm fly drill on the 1:00

4×50 the wave back drill on the 1:00

4×50 scull breast drill on the 1:00

4×50 rotation free drill on the 1:00

4×200 IM kick on the 3:40

4×200 IM on the 3:30

200 easy swim (cool down)

= 3700

x25 dolphin kick on back drill

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 3 times:

Rest :20 between each exercise. 

:40 push ups, :40 broad jumps, :40 pull ups, :40 bench dips, :40 sit ups

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

8×25 dolphin kick on back drill, RI :20

200 back kick

8×100 (odd 100s back/even 100s free) on the 3:00

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

12×25 dolphin kick on back drill on the :45

400 back kick

8×100 (odd 100s back/even 100s free) on the 2:00

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 dolphin kick on back drill on the :30

500 back kick

10×100 (odd 100s back/even 100s free) on the 1:40

500 easy swim (cool down)

= 3000

Kick/catch up free drill/free

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 free kick/25 catch up free drill/25 free), RI :20

10×50 free kick on the 2:00

6×50 free sprint on the 1:30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (25 free kick/25 catch up free drill/25 free) on the 1:30

10×50 free kick on the 1:30

4×50 free sprint on the 1:15

4×50 free sprint on the 1:15

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×75 (25 free kick/25 catch up free drill/25 free) on the 1:20

10×50 free kick on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

400 easy swim (cool down)

= 2800

Swim, kick, drill, sprint

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 fly/25 back/25 breast) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 4:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 4:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 4:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 4:00

12×25 free taking no more than 2 breaths per 25 on the 1:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:40

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 3:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 3:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 3:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 3:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 3:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 3:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 3:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 3:00

16×25 free taking no more than 1 breath per 25 on the :50

200 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×75 (25 fly/25 back/25 breast) on the 1:20

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

100 (25 fly/25 fly kick/25 one arm fly drill/25 fly sprint) on the 2:00

100 (25 back/25 back kick/25 the wave back drill/25 back sprint) on the 2:00

100 (25 breast/25 breast kick/25 2/1 breast drill/25 breast sprint) on the 2:00

100 (25 free/25 free kick/25 catch up free drill/25 free sprint) on the 2:00

20×25 free no breather on the :30

200 easy swim (cool down)

= 3400

Excellent CHOICE

DRYLAND

Run (or walk) 3 miles,  20 sit ups, 20 crunches, :30 planks

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim, RI :30 (warm-up)

500 (odd 50s free/even 50s choice)

4×75 (25 choice kick/25 choice drill/25 choice), RI :20

200 easy swim (cool down)

= 1300

INTERMEDIATE WORKOUT:

10×50 easy swim (5 on the 1:10, 5 on the 1:00) (warm-up)

500 (odd 100s free/even 100s choice)

8×75 (25 choice kick/25 choice drill/25 choice) on the 2:00

4×100 choice on the 2:30

200 easy swim (cool down)

= 2200

ADVANCED WORKOUT:

30×50 easy swim (10 on the 1:00, 10 on the :50, 10 on the :45) (warm-up)

1000 (odd 200s free/even 200s choice)

8×75 (25 choice kick/25 choice drill/25 choice) on the 1:30

5×100 choice descending in time on the 1:45

200 easy swim (cool down)

= 3800