IM Streamlining Set 2600m 17/8/16

Warm up

5 x 100m FC 1’45”

5 x 50m FC Kick with board 1’15

Main

10 x 25m FLY build on number of underwater kicks from 1-10 each 25m 30”

5 x 50m BK reduce stroke count by 1 each 50m 1’10”

5 x 50m BR (25m 4 sec streamlining/25m sprint) 1’10”

10 x 50m FC starting in the middle of the pool and streamlining through turns, FAST at the 5m ends, steady during 15m middle. 1’

2- 4 x 100 IM max off blocks 1’ rest

Cool down

2 x 100m Paired FC stroke. Make a pair where there is a difference in 25m stroke count of 2-4 so that the person with a higher stroke count is forced to glide longer and pull harder to match the person with the lower stroke count.

IM speed-endurance set 3050m 18/8/16

Warm up

5 x 100m FC 1’45”

5 x 50m FC Kick with board 1’15”

Main

8 x 50m FC 45”

100 IM 2’

8 x 50m BR 1’

100 IM 2’

8 x 50m BK 55”

100 IM 2’

8 x 50m FLY 50”

100 IM 2’

Try and swim consistently fast through the 50m’s make sure you get at least 5 sec rest, if not, add more time.

SPRINT the IM’s

Cool down

Choice 300m (200m swim/ 100m Kick)

IM 25m sprint set with kick 2150m 22/8/16

Warm up

5 x 100m FC 1’45”

5 x 50m FC pull 1’

Main

200m FLY kick 4’30”

6 x 25m FLY 45”

200m BK kick 4’30”

6 x 25m BK 50”

200m BR kick 4’45”

6 x 25m BR 55”

200m FC kick 4’30”

6 x 25m FC 45”

Front Crawl Technique and Strength 2700m 9/01/17

Warm up

200m FC 4’/3’30”

200m FC pull 4’/3’30”

4/6 x 50m FC Kick 1’15”/1’05”

Main

Drills with Fins

4 x 50m side kick 10R

4 x 50m Single arm FC 10R

4 x 50m 6-1-6 FC 10R

4 x 50m 6-3-6 FC 10R

With pull buoy

8 x 150m (25m sculling drill/ 100m FC pull/ 25m Kick) 15R

Sets 1-2 Torpedo Sculling

3-4 45 degree sculling

5-6 90 degree sculling

7-8 Otter drill

Circuit; 4 rounds with 30 R between rounds

4 x clean 2 footed exits

4 x UW push and glide

25m BK Kick arms in the air

25m otter drill

Front Crawl Stroke Technique 3000m 9/11/16

Warm up with fins

3 x 100m (50m side kick/ 50m FC)

3 x 100m (50m uncoordinated/ 50m FC)

3 x 100m (50m arrow/ 50m FC)

With 30 R between each 300m

Kick

8 x 100m (50m FLY/ 50m FC with board) 1’50”

Main

3 x 400m FC 6’

Focus on body rotation and stroke length, head position whilst breathing, high elbow and soft entry.

Cool down

100m sculling (50m head first/50m feet first)

Front crawl getting used to changing pace 3550m 2/11/16

Warm up

4x 200m (100m FC/50m fly drill/ 50m FLY) 20 R

4 x 200m IM Kick up Swim down 30R

4 x 25m FC K 800m pace 5 sec rest

4 x 25m FC K 100m pace 15 sec rest

4 x 25m FC K 25m pace 30 sec rest

Main

8 x 75m (FC sprint/ FC steady/ Br with 4 sec glide) 10 R

9/10 x 50m FC (50 pull/ 50 fast) on 1’15”/1’

6 x 75m odds on FC and evens on BK 1’/1’10

Cool down

100m BR stretch in the glide

Front Crawl Distance and Endurance 4000/4600/5500m 18/1/17

Warm up

400m IM Kick 30R

2x (4 x 50m IMO 15R)

Main

5/6/8 x 200m 4’/3’25”/3’

10/12/14 x 100m 2’/1’50”/1’40”

20/24/30 x 50m 1’/55”/50”

Cool down

100m choice swim

100m choice kick