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

Fundraiser: Snack Shack Sign up

 Click on the link to sign up to help. 

https://docs.google.com/spreadsheets/d/1YlTywCHefAktUH-7cic7--cykfUNcftPsnFkW15eXak/edit?usp=sharing

Wasatch High Swim Meet

 Wasatch Winter Invite- Leaving Thursday

Swim Meet Dec 12th Friday starts at 10:00am- about 2:00pm

Heber City, UT at Wasatch Aquatic Center

For Overnight meet, Only 2 bags or less are allowed, we have 1 bus. No Chairs. Bring Money for 2 meals $30 or pack dinner for 1st night and bring money for 2nd meal. Water bottle and lots of Snacks. 2 suits, 2 caps, 2 goggles. Tech suit if you have one. 

Varsity swimmers. 

Meet is USA Observed

Rules for tech suits and other ones. Parents, please read before buying a tech suit. 

https://drive.google.com/file/d/1NZWAkaIs1maJ2AKcju4aShe-O-6gwYzi/view?usp=sharing

Thursday

5:00pm Load Buses at Aquatic Center

 -Stop at Fillmore at the gas station-Bathroom Break

 -Dinner in Spanish Fork

 -Check into Hotel- Holiday Inn: 1268 S Main Street, Heber City, UT

10:00 pm Lights out

Timeline for the meet: 

https://drive.google.com/file/d/1lgMeQd5qTgX8G8f135Mm1SzB514zn21D/view?usp=sharing

Friday

7:30 am wake up, eat breakfast at hotel

8:20am Load the bus

8:30am Arrive at pool, Wasatch High School 

Address: 200 East 744 South Heber City, UT 84032

9:00 am Warmup

10:00am Meet Starts

2:15 (about) Meets Ends

2:30pm Load Bus

-Go get food (Lunch) in Spanish Fork

-Stop at Fillmore at the gas station-Bathroom Break

Results: https://drive.google.com/file/d/1LfIU9u81D7fY6yXk1x87HUnLJUzwtwC9/view?usp=sharing

CV Meet @ SUU

Results: https://drive.google.com/file/d/1Z2A3brZtwzUML0yX7ziaiKCboaTV86r5/view?usp=sharing

2-day swim Meet at SUU pool

Friday 

Warm up @ 3:15pm

Starts at 6:00pm (Events 1-8)

Saturday 

Warm up at 7:30am

Starts at 10:15am (Events 9-22)

Team Scores: https://drive.google.com/file/d/1zQrauAZmhTXgPLHXNG3F-BkbIi70Tpg5/view?usp=sharing