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