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Warm-up: Free
Swim 4 x 250
4 x 200
#1. at 1000 pace
#2. 5 seconds faster
#3. 5 seconds faster
than #2
#4. 5 seconds faster
than #3
Butterfly
Kick (no board) front, back, 200 200
side 200 100
Drill 1 arm, change each 2x100 2x50
length
Swim
Backstroke
Drill Delay pull, kick on 200
100
side 100
Swim 100
Breaststroke
200 100
Swim 1 length normal,
1 length with dolphin
kick
Freestyle
Pull hypoxic, 1/3 one length,1/5
next, 1/7 8x75 4x75
Kick 200 200
Swim down
Drill free catch-up 200 100
IM
Swim Fly + Back 50+150 25+75
Fly + Breast 50+150 25+75
Fly + Free 50+150 25+75
IM 200 100
Choice
Pull least favorite 4x100 4x50
stroke 4x50 4x25
Pull favorite stroke 2x100 2x50
Swim timed
Workout #3 3000 2000
Warm-up
Swim free 500 #2 reverse: 4 to 1 500
100: 25 Fly, 75 free 50: 25 Fly, 25 free
Fly + Free
100: 25 free, 25 Fly, 50 free 50: free, Fly
Swim
100: 50 free, 25 Fly, 25 free 50: Fly, free
100: 75 free, 25 Fly 50: free, Fly
Back + Breast
2x150: 100 back, 50 breast
Swim 2x100: 75 back,
2x150: 50 back, 100 breast
work turns hard 25 breast
2x100: 25 back,
75 breast
Free
Kick 8x50 on :60 6x50 on :75
Swim 8x75+25: moderate 75, 4x75+25: moderate
10 sec rest, then hard 25 75,
10 sec rest, then
hard 25
Swim-down
Pull free 300 200
Workout #4 3200 2400
Warm-up
Drills 1-arm Fly, Breast 400 200
with fly kick, catch-up
free, etc.
Freestyle + stroke (:20 rests) (:20 rests)
Swim Free 400 400
Swim Favorite stroke 4x100 4x100
Kick Free 300 300
Swim 2nd favorite 6x75 4x75
stroke 200 200
Pull Free 8x50 4x50
Swim 3rd favorite 100 100
Swim Free 10x25 4x25
Swim least liked stroke
IM
Swim 200 100
Swim-down
Swim Choice 200 100
Workout #5 3100 2200
Warm-up: Choice
Swim
250 150
Kick
250 150
Pull
250 150
Freestyle
Swim 15x50 3 on :50 10x50 2 on :60
3 on :45 2 on :55
3 on :40 2 on :50
3 on :45 2 on :55
3 on :50 2 on :60
Breaststroke
Kick
150 100
Pull
6x50 4x50
Swim
150 100
6x50 4x50
IM
Swim Rotate the 50
4x125 4x125
(#1,50Fly; #2, 50
Back, etc.)
Swim-down
Swim Choice
200 150
Back. Swim with exaggerated roll and glide on your side, one arm outstretched and one at your side for about 6 to 9
kicks.
Breast: Kick twice, pull once for a length; then kick once and pull twice. Swim using fly kick.
Free. One-arm, catch-up (hand touches outstretched hand before you pull), ripple (drag your fingers in the water,
directly below your elbow, during recovery), hesitation (leave your hand out of the water behind you for a second
before beginning recovery.
Freestyle
Swim 6x25 on :20 4x25 on :30
Rest 40 sec. between sets of 6x25 on :20 4x25 on :30
6x25; 6x25 on :20 4x25 on :30
30 secs.between 4x25 6x25 on :20 4x25 on :30
Warm-up
300 300
Swim Free
3x100 20 sec. rest 3x100 25sec.rest
3x75 15 sec. rest 3x75 20 sec. rest
3x50 10 sec. rest 3x50 15sec.rest
3x25 5 sec. rest 3x25 10sec.rests
IM
|
Swim
150 75
Free Fly, Free
150 75
Free Back Free
150 75
Free Breast Free
150 75
Fly Back Breast
Breaststroke
200 150
Pull
200 150
Drills
8x50 on :60 6x50 on :75
Swim
Freestyle
200, 8x25 150 6x25
Kick
200 (DPS*) 100 (DPS*)
Pull
Swim-down
150 100
Swim Choice
*DPS: Distance per Stroke. Count strokes, concentrating on getting maximum
distance per stroke.
Workout #10 3400 2100
Warm-up: Choice
Swim, Kick, Pull, Swim 4x150 4x100
Freestyle
Swim 8x125 on 1:45 8x75 on 1:45
Butterfly
Swim 4x50 (rest time=swim 2x50 (rest time=swim
Kick (no board) front, back, time) time)
sides 100 100
Swim one-arm 200 2x100
Kick (board) double 100 100
kick* 8x25 on :45 4x25 on :60
Swim
IM
Swim, Kick, Pull, Drill 4x200 4x100
Swim-down
Swim Breaststroke, 200 100
count strokes
*double kick: One kick begins at chest; the second - a smaller kick - is just a hard flip of the ankles,
just as when swimming the whole stroke. Get some glide from the kick rather than just kicking
frantically.
Workout #11 3100too 2500
Warm-up
Choice non-stop
Swim 200 200
Kick (no board) 100 100
Drills 100 100
Swim 100 100
Freestyle
Pull easy 200 100
4x50 on :40 4x50 on :40
4x50 on :45 4x50 on :45
4x50 on :50 4x50 on :50
Swim 200 100
Swim-down
Drill Choice 200 150
Free
Fly, Bk; Bk, Br; Br, Fr; Fr,
Fly;
Swim-down
Choice 100 100
Workout #19 3000 2100
Warm-up
Swim Choice 200
200
Drills Back: dolphin 4x25
2x100
kick to flags, 1 arm
stroke kick on side,
other arm etc.
IM + Stroke
Swim
IM 400 100
Free 4x100 4x100
IM 300 100
Breast 4x75 4x75
IM 200 100
Back 4x50 4x50
IM 100 100
Fly 4x25 4x25
Choice
Kick 200 200
8x25 8x25
Swim-down
Free Count strokes & 100 100
reduce the number
Swim-down
Pull Choice 200 100
Swim down
Swim Free: hypo breathe 1/5 200
200
Workout #38
3400 2300
Warm-up
Drills Free
|200 200
Choice (not Free)
Swim, Kick, Pull, Swim
4x200 4x100
Free
4x50 on :45 4x50 on :60
Swim pyramid
3x100 on 1:30 3x100 on 2:00
2x150 on 2:15 2x150 on 3:
1x200 on 3: 1x200 on 4:
2x150 on 2:15 2x150 on 3:00
3x100 on 1:30 3x100 on 2:00
4x50 on :45 4x50 on :60
IM 100 50
Swim Fly 3x100 :20 rests 3x50 :30 rests
Fly, Back: Bk, Br: Br, Fr.
100 100
Kick Fly (no board)
100 50
Swim Back 3x100 :20 rests 3x50 :30 rests
Back, Br; Br, Fr; Fr ,Fly
100 100
Kick Back (no board)
100 50
Swim Breast 3x100 :20 rests 3x50 :30 rests
Breast, Fr; Fr, Fly; Fl, Bk
100 100
Kick Breast (no board)
100 50
Swim Free 3x100 :20 rests 3x50 :30 rests
Free,Fly; Fl,Bk; Bk,Br
100 100
Kick Free (no board)
Choice All-out, with start
Swim 2x50 2x50
Swim-down Breast
Swim long long long glide 200 100
Workout #48 3400 2400
Warm-up
Drill reverse IM 200 100
Free+Choice
Swim
800 600
Free: count strokes
8x100 6x100
Choice: (not free, all
same)
400 300
Free: one fewer strokes 8x50 6x50
2nd Choice: (not free) 200 100
Free: again one fewer 8x25 6x25
strokes
3rd Choice: (note free) 100 100
8x25 6x25
Kick
Free
Choice
Swim-down
Drill Choice
100 100
Workout #49 3000 2100
Warm-up
Swim Free 4x300
4x200
descend 5 sec per
swim
Free
Pull easy 100
100
Swim 4x25 on :15
4x25 on :25
Pull easy 100
100
Swim 4x25 on :15
4x25 on :30
Pull easy 100
100
Swim 4x25 on :15
4x25 on :35
Pull easy 100
100
Swim 100 all out
100 all out
IM
Drills 200
100
Kick 200
100
Swim 4x100 continuous (no
2x100 continuous (no
rest)
rest)
Swim-down
Free hesitate before
200 100
recovery
Workout #50
3100 2400
Warm-up
Choice
400 300
Freestyle
20x50 4 on 50 15x50 3 on 60
Swim
4 on 45 3 on 55
4 on 40 3 on 50
4 on 45 3 on 55
4 on 50 3 on 60
Choice
Kick 400 300
IM
Swim any order
300 300
Pull continuous
3x100 3x100
Worst stroke
Swim rest as needed 12x25 10x25
IM
Swim hard
200 100
Swim-down
Choice Pull 200
100