Today we will focus on Backstroke. Let’s slow down and think about our stroke. Are you putting your hands in the water at the 11 and 1 position? Are your hips up and your knees straight. Check out some YouTube videos and have a friend take a video of your stroke to compare. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25
Swim 1-4, Drill 5-8, Perfect Strokes 9-12

=300 yds

Main Set

8 x 50 Backstroke / free alternated by 50s, perfect strokes – 10 Seconds Rest

4 x 100 Free

6 x 50 Stroke #2/ Free alternated by 50s, Perfect strokes – 10 Seconds Rest

3 x 100 Free Kick, 10 Seconds Rest

4 x 50 Stroke #3 / Free alternated by 50s, Perfect Strokes – 10 Seconds Rest

2 x 100 Free, 10 Seconds Rest

= 1800 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 3,000 Yards</h2>

Challenge yourself with a picking a stroke and sticking to it. Don’t give in to freestyle, I’m watching!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds IM Order

25 Kick

50 Drill

75 Build

Straight through, resting 20 Seconds after each 150

=600 yds

Main Set

400 Choice, Challenge yourself with a full 400 stroke

4 x 75 Kicking with the same stroke as above – 15 Seconds Rest

8 x 50 Fast / Easy by 50 – Same Stroke – After fast, go straight into easy 50, rest enough until your ready to go again.

16 x 25 Variable Sprint Choice – 10 seconds rest

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Take some time today to focus on your Fly stroke. Remember to get that beautiful up and down butterfly movement, you need to have two kicks per arm stroke. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  16 x 25  FLY perfect stroke – 10 seconds rest

• • Kick /Drill /Swim/Fast by set of 4

=400 yds

Main Set

2 x 300 Free

200 IM

2 x 50 Fly – perfect form

300 Free

200 IM Kick

2 x 50 Fly Kick FAST

All 15 Seconds Rest

= 1500 yds

Warm Down

100 Easy 

Total = 2,800 Yards

Friday is here at last!! Have a great swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 1 is Best Stroke, 2 is Worst Stroke, 10 Seconds Rest

• 2 x 75 – Kick /Drill /Build by 25
• 2 x 50 Build

=500 yds

Main Set

4 x 100 – Best stroke / Free by 25

6 x 50 –  10 pullouts at 25, all free

3 x 100 – Worst Stoke / Free by 25

4 x 50 – 25 abs of your choice at each 25

2 x 100 – Choice / Free by 25

2 x 50 FAST Choice

– 15 Seconds Rest 

= 1500 yds

Warm Down

100 Easy 

Total = 2,900 Yards

Happy Friday!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 150  – 15 seconds rest
  • Choice Stroke / Free / Choice Kick by 50

=600 yds

Main Set

4 Rounds, Each one a different stroke

100

75

50

25

15 Seconds Rest after each

4 x 25 Kick

100 IM

4 x 25 Heads up Freestyle

100 Stroke

4 x 25 Scull

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards

One of our favorite sets from our young age group competitive swimming days was underwater swimming. It is tough, but helps you learn breath control for your races. Remember it takes time to breathe in a sprint race. So we try to hold our breath as much as we can to go faster. The key to underwater swimming is to take long deep breaths at the wall and then while underwater slowly release after you hit the 1/2 way point. Feel free to swim breastroke underwater to help your speed and conserve energy. Try to do a whole 25 without breathing, but do come up for air if you need to. Please do these with caution and make sure you are visible to others and the lifeguard. Be safe, but have fun bringing back those memories. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

16 x 25

1 = Underwater

2 = Kick

3 = Underwater

4 = Drill 

4 rounds , rest as needed

=400 yds

Main Set

 4 ( 100 IM + 25 Choice FAST)

4 ( 75 Stroke + 25 Fast Stroke)

8 ( 50 Kick + 25 FAST Kick)

4 ( 25 Build into wall, get out and do 25 ABS( Cruches, your choice of style, mixed up each round), 25 from a Dive FAST)

 5 Seconds within the round, 15 Seconds Rest after each round

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Good Morning! This practice is great for practicing your long strokes. Remember you’ll use less energy and go for much longer distances if you slow your stroke down and stretch it out. You’ll get much faster results for less effort. If your the type that powers through your events with super fast short strokes, this practice is for you. Time to quit. Work on the drill set and then apply all that you learned in the 200s. See how much better you will feel. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 – Count your strokes for each 25, try to lessen your strokes by 1 or 2 each 50. Keep your strokes as long as possible while still maintaining a good speed. Start your count over on the 4th 50 and reduce strokes again to the 6th 50. 15 Seconds Rest

8 x 25 – Drop a breath for 25s 1-4, and then start again on 25s 5-8. 15 Seconds Rest

=500 yds

Main Set

2 x 200 with Fins, long and strong strokes

4 x 100 with Fins, long and strong strokes

2 x 200 Choice Pull, long and strong strokes

4 x 100 Kick with Fins

15 seconds rest, 1 minute rest between sets. 

= 1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Get ready for a little broken 300 set and a surprise time trial at the end of this one!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25

Breathe every 3 on the 1st 25, every 5 on the 2nd 25, every 7 on the 3rd, and every 9th on the 4th. X 3

=300 yds

Main Set

Broken 300s

4 x 75 – IM no Free

300 Pull

3 x 100 Choice FAST / Moderate free by 25

6 x 50 FAST Turns 

From a start. 2 x 50 FAST race pace, perfect strokes, great turns, and show finish! Ask a teammate to watch your time and start you. 

= 1300 yds

Warm Down

100 Easy 

Total = 2,500 Yards

Friday Funday is here!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 2-Turn 50s – IM order

4 x 2-Turn 50s – Freestyle / Choice

FAST turns & perfect, rest as needed

=400 yds

Main Set

400 IM or Choice

4 x 150 ( 50 Free, 50 Choice FAST, 50 Free) – 15 Seconds Rest

200 IM or Choice

8 x 25 Choice FAST w/Dive at Deep End – 15 Seconds Rest

= 1400 yds

Warm Down

100 Easy 

Total = 2,700 Yards

It has been a whille since we went race pace in practice. Today is the day! Let’s think about everything we’ve been practicing and use it to our advantage. Take note of your times so you can compare in a few months to see your progress.

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Choice Swim

O= Build Up

E=Great Start and Finish 

=300 yds

Main Set

4 x 200  Pull – 30 seconds rest

4 x 50 Fast from a start, great turns and finishes. Take plenty of rest between each because you need to be going RACE PACE!!!

4 x 25 Fast from a start (in deep end)and great finishes. Take plenty of rest between each because you need to be going RACE PACE!!!

4 x 100  Pull – 15 seconds rest

= 1500 yds

Warm Down

100 Easy 

Total = 2,700 Yards