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Home » Swimming News

Pre season workouts

October 20, 2011
Lincoln High School



WARM UP

1 x 300y Swim of you choice

1 x 200y Kick

1 x 100y Fist Swim Drill

 

WORKOUT

Speed set

 

5 x 100y Stroke of your choice. (1:45 Intervals)

4 x 100y Stroke of your choice. (1:40 Intervals)

3 x 100y Stroke of your choice. (1:35 Intervals)

2 x 100y Stroke of your choice. (1:30 Intervals)

 

1 x 100y Stroke of your choice. (1:25 Intervals)

 

PULL SET

 

1 x 500y Pull. Smooth pace.

 

COOL DOWN

 

1 x 200y Stroke of your choice. Easy pace

 

 

 

 

 

 

 

 

 

 

 

 

 

WARM UP

1 x 150y Freestyle

2 x 50y Butterfly Head Lead Body Drill

1 x 150y Freestyle

1 x 50y Kick

SPEED SET

2 x 200y Stroke of your choice. Smooth pace. (3:00 Intervals)

4 x 25y Stroke of your choice. FAST pace. (:30 Intervals)

2 x 200y Stroke of your choice. Smooth pace. (3:00 Intervals)

4 x 25y Stroke of your choice. FAST pace. (:30 Intervals)

KICK SET

4 x 25y Kick with a kickboard.

4 x 25y Kick without a kickboard.

4 x 25y Kick with or without a kickboard

COOL DOWN

6 x 50y Stroke of your choice. Smooth pace.

 

 

 

WARM UP

1 x 200y Stroke of your choice

4 x 50y Kick

1 x 100 Butterfly Head Lead Body drill

NON FREE SET

8 x 100y Freestyle/Non-Freestyle (1:45 Intervals)

PULL SET

3 x 200y Pull. Strong Pace (3:00 Intervals)

1 x 100y Pull

Repeat once more

 

COOL DOWN

1 x 100y Stroke of your choice. Easy pace

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WARM UP

1 x 200y Stroke of your choice

1 x 50y Non-Freestyle Stroke of your choice

1 x 200y Catch-Up Freestyle Drill

AEROBIC SET

3 x 200y Stroke of your choice. Smooth Pace. (3:00 Intervals)

6 x 100y Stroke of your choice. (1:25 Intervals)

PULL SET

4 x 150y Pull. (2:15 Interval)

COOL DOWN

4 x 50y Stroke of your choice. Smooth pace

 

 

 

 

 

 

 

WARM UP

1 x 200y Stroke of your choice

6 x 25y Fist Swim Drill

4 x 50y Kick

SPEED SET

8 x 50y Stroke of your choice. FAST pace. (1:30 Intervals)

Swim each 50y as FAST as you possibly can.

 

KICK SET

3 x 200y Kick Every 100y, alternate between a flutter kick and a breaststroke kick.

COOL DOWN

1 x 200y Stroke of your choice. Easy pace.

 

 

 

 

 

 

WARM UP

1 x 300y Stroke of your choice

6 x 25y Non-Freestyle swim

6 x 25y Kick

1 x 25y 3-3-3 Butterfly Drill

NON FREE SET

1 x 200y Freestyle (3:00 Intervals)

1 x 200y Non-Freestyle Stroke of your choice (3:00 Intervals)

Repeat 2 more times

PULL SET

6 x 100y Pull with Paddles

COOL DOWN

1 x 100y Stroke of your choice. Easy pace.

1 x 100y Kick.  Easy pace.

 

 

 

 

WARM UP

4 x 100y Catch-Up Freestyle Drill

1 x 200y Kick

4 x 50y Fist Swim Drill

AEROBIC SET

 

3 x 500y Stroke of your choice (7:30 Intervals)

Descend your effort as you go along, swimming your hardest on the third 500y.

PULL SET

3 x 100y Pull. Easy pace. (1:30 Interval)

3 x 100y Pull. Strong pace. (1:30 Interval)

COOL DOWN

1 x 200y Stroke of your choice. Easy pace.


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