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Home » Swimming NewsPre season workoutsOctober 20, 2011 Lincoln High SchoolWARM UP1 x 300y Swim of you choice 1 x 200y Kick 1 x 100y Fist Swim Drill
WORKOUTSpeed 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 UP1 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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