Swim Workout 15

Warmup: 400 choice

8 x 25s-underwater dolphin kick to 15m all-out on :45

2x(1 time free, 1 stroke):
[3 x 200s- kick on 4:30
4 x 100s- heart rate 150]

20 x 50s- 3 breaths per 50 on 1:00

100 cooldown

Swim Workout 14

Warmup: 5 x 100s- 1 swim, 1 kick, 1 IM, 1 pull, 1 swim

4 x 100s IM on 1:40- Odds- drill
Evens- swim

3 x 100s kick on 1:50- Stroke

2 x 100s free swim on 1:30

5 x 200s- Descend 1-5 on 3:00

8 x 75s- First 50 IM stroke in reverse IM order, last 25 is free.

100 easy

Swim Workout 13

Warmup: 500 free (100 free, 100 back, 100 free, 100 breast, 100 free)

6 x 100s- 50 kick, 50 swim (1 fly, 1 back , 1 breast - twice through)

4x (4 x 25s Odds- 8 underwater dolphin kick then swim
Evens- Sprint no breather
3 x 50s- mid-pool turns)

4x (3 x 200s- broken in to 50s w/ 10 second rest. Descend 1-3.
100 all-out off start) 2 times through free, 2 times through stroke.

100 easy

Swim Workout 12

Warmup:
300 Choice
100 Kick
100 Pull

10 x 50s choice swim on 1:00
Odds: 25swim/25drill
Evens: 25kick/25kick sprint

4 x 100s choice on :20 sec. rest
50 drill/ 50 swim

6 x 50s on 1:00
Odds: Free
Evens: Choice

Swim Workout 11

200 Choice

35x100
1-5 Kick with fins on 1:40
6-10 Free with fins on 1:30
11-15 Free pull on 1:40
16-20 IM Swim on 1:40
21-25 Free Swim on 1:30
26-30 Free Swim on 1:25
31-35 Kick on 1:50

Swim Workout 10

11/25/09

Warmup: 300 free, 300 choice.

4 x 200s - 100 kick, 100 underwater turns(go underwater at the flags and flip turn underwater). On 3:15.

12 x 50s - On 1 minute. 2 free, 2 back. Working on technique.

10 x 25s swim - 1 fast, 1 easy, 2 fast, 2 easy. 5 free, 5 stroke.

200 - all-out broken(first round is 2 x 100, second round is 4 x 50, third round is 8 x 25). On 4:00.
2 x 100 - 50 kick, 50 swim(same stroke as 200). On 1:50.
2 x 50 - 1 drill, 1 swim. On 1:00. Choice.
Six times through. 1 time free, 1 time stroke


200 cool down.

Swim Workout 9

10/14/09

Warmup: 400 free

100 stroke - 50 drill, 50 swim on 1:45.
4 x 25 stroke kick on :30 all out.
6 times through this.

8 x 150s Fly w/ Fins - 50 kick, 50 drill working on hand anchoring and kick, 50 swim breathing every 3 on 2:30.

10 x 50s w/ a stick - 2 on :40, 3 on :45.
200 - Left hand paddle, right foot stick.
200 - vice versa.
2 times through this.

Swim Workout Day 8

Swimming:

Warmup: 200 free swim, 200 IM drill, 200 choice swim

12 x 50s - 3 of each stroke- 1 kick, 1 drill, 1 swim.

1 x 25 fly, 2 x 50 back, 3 x 75 breastroke, 4 x 100 free
1 x 25 back, 2 x 50 breastroke, 3 x 75 free, 4 x 100 fly
1 x 25 breastroke, 2 x 50 free, 3 x 75 fly, 4 x 100 back
1 x 25 free, 2 x 50 fly, 3 x 75 back, 4 x 100 breastroke
:10 sec rest

200 easy cooldown

Swim Workout 7

Swimming: Easy Day

Warmup: 300 free swim, 300 choice swim
300 free kick, 300 choice kick

8 x 50s - Butterfly w/ fins on :40
12 x 25s - Underwater dolphin kick on odds and backstroke on evens on :40

Cooldown: 20 easy

Swim Workout 6

Swimming:

Warmup: 300 free, 300 choice

8 x 100s - Freestyle kick on 2:00
5 x 500s - Freestyle pull on 6:30

Cooldown:
200 freestyle kick easy
200 swim easy

Swim Workout 5

7/23/09

Swimming:

Warmup - 300 free, 300 choice
7 x 400 IM - on 6:00
1 x 200 IM - all out off the starting block for time
400 free easy cooldown

Swim Workout 4

Swimming:

Warmup:
- 400 free, 400 reverse IM
- 8 x 100s - Freestyle kick on 2:00
- 8 x 50s Freestyle- Crocker Drill on 1:30- First 50 - 15m underwater dolphin kick then swim rest of 25, then halfway dolphin kick and swim rest of 25.
- Second 50 - Halfway underwater dolphin kick then swim rest of 25, then whole lap underwater dolphin kick and swim rest of 25.
- 8 x 50s Freestyle - 4,3,2,1 breathing(4 breaths per 50 and descending) on 1:00
- 8 x 100s - Freestyle Catch-up drill.
- 200 cooldown

Swim Workout 3

Dryland:

None

Swimming:

Warmup - 300 free, 300 choice
- 8 x 75s freestyle- odds are 25 right arm, 25 left arm, 25 swim. each 75 in IM order.
evens are breathing 3,2,1(taking 3 breaths per 25 and descending)
- 28 x 25s - 1 on :30, 1 on :20
1 on :30, 2 on :20
1 on :30, 3 on :20
1 on :30, 4 on :20
1 on :30, 5 on :20
Twice through, one round free, one stroke
- 5 x 200s freestyle- 1 with a stick(catch-up drill if a a stick isn't present), 2 breathing every 5,3,7,9 strokes per 50, 2 descending(second 100 is faster than first 100)
- 8 x 100s - stroke kick on 2:00
- 200 cool down

Swim Workout 2

Dryland:

-4 lap run around facility (approx. .75 mile)

-1 lap around the pool(25 yard x 25 meter pool) lunges
-50 sit-ups
-50 push-ups
-100 step ups(step up onto first level of bleachers with one leg...50 step ups with each leg)
-1 lap around pool bear crawl

Bold is repeated(x2).

Swimming:

Warm up- 300 free, 300 choice.
8 x 50's Freestyle- breathing 5,4,3,2 (5 breaths per 50 and descending)

Swim Workout Day 1

7/6/09

I realized I am very out of shape. Swimming was actually not difficult but I started moving slower and slower as the sets moved on. I am also very sore from dryland and the fact that I went to play basketball after practice.

Dryland:
(All with medicine ball...the one we used was 5 kg.)

-8 lap run around facility complex(about 1.2 mile or so)
-25 pushups(medball on one hand,pushup, then move medball to other hand and repeat without going down)
-50 bleacher sit ups(holding med ball on chest)
-100 lunges(holding med ball on chest or above head)
-150 squats(holding med ball on chest or above head)
-200 V-ups(i actually didn't complete this...lay flat on back with medball held above head. then in one motion lift your legs and touch med ball to feet and V position).

Swimming:
(All in 25 yard pool- SCY)

Warmup- 300 free, 300 choice
-400 IM- split into 25 kick, 25 right arm, 25 left arm, 25 swim.
-10 x 50 kick on 1:00

Main Set- 4 x 800 IM split up. There is a 30 sec rest between each 800 IM
-First 800 IM is split into 8 x 100 IM with 5 sec rest in between
-Second 800 IM is split into 4 x 200 IM with 10 sec rest
-Third is split into 2 x 400 IM with 20 sec rest
-Last is an 800 IM

High School Swimming Workouts

It has been a lonngg time since posted something or even logged in. So, with the summer halfway over and my vacation to Malaysia definitely over...it is definitely time to get back in shape for the upcoming swim season unless you're a hardcore swimmer that swims year round. I'm going to start posting swim workouts that I go through. I am not joining a club team but just doing the optional practices that my high school team offers through the summer to stay in shape.

So keep an eye out. Starting soon.