Varsity Workouts

 Workout #1 (3900)

Warmup (1200)

200 Free Swim

4x100 (50 Drill- Rotisserie/ 50 Swim- Non free)

200 kick (25 snowplow/ 25 normal kick)

4x 50 IM Drill down/ Swim Back

4x25 (Halfway U.W) Fast Break out, Choice

4x 25 A.O Swim

Main Set (2200)

10x 50’s midpools on 1:00

100 EZ

10x 25 A.O on 1:00

100 EZ

8x75-( 25 Slow/ 25 Fast AO/ 25 Slow) on 1:20/1:30

100 EZ

20x 25 build on :40, Last 2 A.O. 

200 Drill down / Swim Back (Drill bow & arrow, Hold at top)

Cool Down (500)

200 Swim Breathing 3,5,7

200 Kick

100 Swim Slow

Workout# 2 (3800)

Warmup (1000)

• 200 Swim

• 200 (25 Drill/ 25 Swim)

• 200 IM Kick

• 200 Pull (25 Fast/ 25 Slow)

• 4x50 (half way UW, Fast Break Outs) Choice on 2:00

Main Set- work on Turns and Breakouts (2400)

• 10x50 midpools (5 non-free/ 5 free) on 1:00

• 8x75 IM order- no Free for first 3, 4th & 8th all free @ 1:20/1:30

            (Fly,BK,BR/ Fly,BK,BR/ Fly, BK,BR/ FR,FR,FR) 2x

• 200 Swim Free EZ

• 6x50 (25 Fly, 25BK/ 25BK, 25BR /25BR, 25Fr) 2x @ 1:00 work on walls

• 6x50 Free @ :50 - 1:00 (Fast within the Flags)

• 8x25 IM order @ :30- :40

• 100 Easy Swim

• 8x25 Free Swim -work on Break out and Finishes @ :30

Cool Down (400)

• 200 Drill/ Swim

• 100 Kick

• 100 Swim

JV Workouts

Workout #1 

Warm-Up 

 1. 200 yards freestyle – Smooth and easy, focus on long arms (yes, flip turns) 

 2. 100 yards kick 3. 4 x 25 yards drill – Alternate catch-up drill, fingertip drag, or one-arm freestyle.  

Main Set Ladder (600 yards) 

 • 50 yards at moderate pace (70% effort) – Rest :10 • 100 yards steady pace (75% effort) – Rest :15 

 • 150 yards build speed (start moderate, finish strong) – Rest :20 

 • 200 yards controlled, steady pace (focus on even splits) – Rest :30 

 • 150 yards descend (first half moderate, second half fast) – Rest :20 

 • 100 yards strong effort (85% effort) – Rest :15 

 • 50 yards sprint (90–95% effort) – Rest :10 Pacing (4 x 150 yards) 

 • 150 freestyle at goal pace (track your splits) – Rest :15 

 • Repeat x4, trying to hit consistent times on all four reps. 

 Cool-Down 

 1. 200 yards choice – Mix strokes, swim easily. 

 2. 100 yards kick – Gentle effort. 

 3. 100 jellyfish

Workout #2

Warm-Up 

 1. 200 yards freestyle – build 

 2. 100 yards kick 

 3. 8x 25 dolphin kick on back streamline 

 Main Set Kick Set #1 FOCUS GETTING TOES ON TOP 

 1. 4 x 75 yards kick – 

 • First 25: Streamline kick on your back. 

 • Second 25: rotisserie chicken streamline 

 • Third 25: Sprint kick with or without a board. 

 • Rest :15 between reps. 

 2. 4 x 50 yards build kick 

 3. 100 yards dolphin kick – Streamline on your back  

Kick Set #2 1. 3 x 100 yards kick – Alternate each 100: 

 • 100 flutter kick (board) 

 • 100 dolphin kick (no board) 

 • 100 breaststroke kick Rest 

:20 between 100s. 

2. 4 x 50 yards kick sprints – 

 • Odd 50s: Dolphin kick. 

 • Even 50s: Flutter kick. 

Rest :15 between reps. 

 Cool-Down (400 yards) 

 1. 200 yards swim – Easy freestyle with light kick focus. 

 2. **100 yards kick

Workout #3

Warm-Up 

 Meet warm up 

 200 swim

2x75 Build to sprint Free

2x50 kick( 1Free/1 choice)

200 (25drill/25swim IM) 

4x25 jelly Fish

2x25 Free A.O. with Flip

2x25 Choice A.O. with turn

2x Dive of side with breakout 2-3 Strokes

IM Set 

 1. 4 x 100 yards IM (Fly, Back, Breast, Free) – Rest :20 between each. 

 • Focus on where the power is coming from in your stroke and adjust. 

 2. 4 x 50 yards stroke focus – Rest :15 between each. 

 • Odd: Butterfly 

 • Even: Breaststroke. 

 Stroke Pyramid 

 1. 25 yards backstroke – Rest :10. 

 2. 50 yards breaststroke – Rest :15. 

 3. 75 yards freestyle – Rest :20. 

 4. 100 yards IM – Rest :30. 

 5. Reverse the ladder back down (100 IM, 75 free, 50 breast, 25 back). 

 Cool-Down 

 1. 200 yards freestyle easy

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