8 Week Prep Course

The following workouts are designed to help you get into condition. ┬áThis isn’t suppose to be easy. Workouts are set for a M-W-F training schedule.

You will need the following gear: Pull-bouy, kick board, fins (short blade), hand paddles (Finis no strap), snorkel (Finis or Sporti), Pull-bands (see the website Swim Gear)

The workouts are set for a M-W-F cycle

Week 1

WO1
400 (200 Free, 50 Kick, 100 Free, 50 kick)
10 x 25 pull with bouy (no paddles) on :30. :40, :45
Odds are stretched stroke
Evens are strong stroke
100 Ez
12 x 50 free on 1:00
first 25 count your strokes.  Stay consistent
6 x 50 kick with board and fins on 1:00, 1:10
3 x 10 "wall ups" this is pulling yourself out of the pool to your hips
4 rounds
:30 stationary sculling, light egg beater kick
100 free (25 head high free, 75 free swim) 
rest 1:00
100 cool down
4 rounds of 15 pull cords 1,3 = butterfly; 2,4 = freestyle

WO 2
4 x 75 rest :20 (50 free/25 scull on stomach hands out in front)
4 x
:40 stationary scull, light egg beater kick
4 x 25 single arm free swim rest:20 (1,3 right arm: 2,4 left
6 x 200 rest :30
50 single arm free with kick board, hands grip the bottom of the board, 
150 free swim
6 x 50 kick free with fins on 1:00, 1:10 
  25 ez, 25 hard
6 x 100 pull with paddles on 1:50, 2:00, 2:10
100 cool down
5 x pull cords rest about :30 between each set.
 12 full pulls
 8 tricep focus pulls

WO 3
2 x 400
#1 100 Free/100 Kick/100 Catch-up/100 Free
#2 100 IM/100 kick/100 IM/100 kick
9 x 100 pull with bouy and paddles on 2:00
  #1 breathe every 3 strokes
  #2 breathe every 5 strokes
  #3 breathe every 7 strokes
8 x 75 Free on 1:30, 1:45
  Odd# 25 Head high free keeping head still, 50 stretch
  Even# 25 fast/50 stretch
4 x 50 kick with fins (hard) on 1:30
8 x 75 Free on 1:30, 1:45
  Odd# 25 fly/50 back
  Even# 25 Breast/ 50 Free
200 Catchup stroke
4 x 50 kick with fins (hard) on 1:30
12 x50 on 1:00
25 underwater/25 stretch
50 fly
25 Back/25 breast
300 Cool Down

Week 2
WO 1
3 x 150 (50 Swim/25 scull on stomach/50 swim/50 kick on back in streamline) rest :30
2 x 8 x 50 Free on 1:00, 1:10
[50 right arm only with kickboard
[50 left arm only with kickboard 
[50 25 of each arm with kickboard
[50 high elbow recovery
2x
[4 x 75 free on 1:20, 1:30
[2 x 50 (25 head high free/25 stretch free) on 1:00, 1:10
[4 x 25 odd free, even stroke VERY HARD on :45
[100 ez
600 Pull with snorkel and paddles. focus on body roll.
100 ez
Stretch Cords 5 x :30 full pulls (1,3,5 Fly; 2,4 Free

WO 2
2 x
[100 Free bilateral breathing on 1:50
[50 kick with board on 1:00
[:45 sec. vertical scull
[ 2 x 25 one arm butterfly on :40
2 x 
[5 x 100 building to #5 on 2:00
[100 stretch
[4 x 25 on :45 (2 free, 2 stroke)
[:30 vertical scull
4 x 50 I Hate kick set with fins on 2:00 (Every 50 is HARD)
5 x 50 on :50
100 (50 catch-up/50 backstroke)
4 x 25 Free on :30 no breathing first 12.5 yards
100 cool down
Stretch Cords
4 x with 1:00 rest
[20 Full pulls followed by 8 tricep focus only
1,3 butterfly
2,4 freestyle

WO 3
5 x 200 on 3:15 (work on streamlines off the wall)
5 x 100 (25 Fly, 75 Free) on 1:40
7 x 150 (100 Free/50 fly on 2:30
12 x 100 25 Fly or Breast/50 Free/25 Fly or Breast on 1:45
500 Cool down (focus on streamlines off wall with 3 dolphin kicks)
Stretch Cords
4 x 1:00 pulls with 1:00 rest
1,3 Free
2,4 Breast

Week 3
WO 1
5 x 100 free on 2:00 (last 25 is kick on back in streamline)
12 x 50 on 1:00
   Odd# 25 waterflick drill/25 build up to race pace
   Even# 25 catch-up stroke/25 build up to race pace
10 x 75 on 1:20/1:30
    Odd# Swim working on 3 dolphin kicks off each turn
    Even# 25 Head high free/25 bilateral swim/25 dog-paddle 
12 x 25 kick on:40 stay strong in kick (fins)
   Odd# Fly
   Even# Free
600 Pull with snorkel and fins.  Watch hand entry angle, make sure not to drop your 
elbow as hand goes into water.
100 cool down
Stretch cords
3 x
[10 full pulls
[12 tricep only push throughs
[8 full pulls
Your choice on free or fly

WO 2
100 stretch tight streamlines and dolphin kicks off wall
3 x 50 kick rest :15
100 8 kick switch free (work on smooth body roll)
3 x 50 kick build up rest :15
100 stretch tight streamlines and dolphin kicks off wall
3 x 
[ 10 x 50 pull with paddles on:50
[ 2 x 8 wall-ups rest:30
8 x 50 kick breaststroke on 1:15
100 cool down
Stretch cords
5 x 20 full pulls rest 1:00
1,3,5 Free
2,4 Fly

WO 3
800 every fourth length is kick on back in streamline
4 x 100 Free (50 breathing every 3 strokes, 50 breathing every 5) on 1:40
10 x 200
   1-3 Free on 2:50
   4-7 IM on 3:00
   8-10 Free on 2:45
8 x 100 Kick with fins, no board, on side on 1:50
200 cool down
Stretch Cords
4 x 1:00 full pulls rest 1:00
1,3 Free
2,4 fly

Week 4
WO 1
5 x 100 Free on 2:00 - Count strokes for each 25.  On last 25 take off 2 strokes.
2 x 12 x 25 on rest :15
25 scull on stomach, light kick, hands at top of stroke
25 water flick drill
25 catch-up stroke
25 water flick drill

8 x 150 Free on 2:40
Odd# Hold stroke count, based on your height, per 25 
    6'-1 to 6-4 = 8 strokes
    5'-10 to 6-0 = 9 strokes
    5-7 to 5-9 = 10 strokes
    5-4 to 5-6 = 11 strokes
    5-1 to 5-3 = 12 strokes
These stroke counts take into account proper streamline and dolphin kicks off of the 
wall
Even# 200 IM without Freestyle
100 Kick without board no fins
4 x 50 kick with board and fins on 1:00 med-hard
4 x 25 kick with board no fins HARDS on :45
500 Pull with snorkel and paddles.
100 cool down
Stretch Cords
4 rounds
[12 tricep
[12 full pulls
Alternate on full pulls 3 fly, 3 cycles free, 3 fly, 3 free

WO 2
300 Stretch Free, good streamlines off the wall.
4 x 75 kick, fins and board on 1:30
4 x 75 25 12 kick switch, 25-10 kick switch, 25 8 kick switch on 1:30
3 rounds
[2 x 25 single arm free, non-stroke arm at side, breath to opposite side of stroke arm
   on :45
[150 Free 25 Head high free, 100 swim, 25 head high free on 2:45
6 rounds
[75 kick IM order, rest :15
[8 wall ups, start down low and pull body all the way through. rest :30
3 x 100 Free on 2:00 (EZ, Fast, EZ)
100 Cool Down
Stretch Cords
6 x 
[12 Full Pulls
[8 tricep only
rest 1:00 between each set.  Odds=free, Evens=fly
WO 3
30 x 50 on :45 Freestyle (This is really going to numb your mind, but stick with it)
4 x 200 Free on 2:45 work streamlines and 3 dolphin kicks off the wall
8 rounds
[50 Fly or Breast on 1:00
[100 Free on 1:30
500 Cool Down
Stretch Cords
2 x 1:30 full pulls (#1 fly, #2 Free)  Your arms will burn!

Week 5
WO #1
3 x 300 rest :30
    #1 = 75 swim+25 scull on stomach hands at hips (finish position)
    #2 = kick every 4th length build up speed of kick
    #3 = 50 single arm (25 R+ 25 L)/50 swim
12 x 25 on :40
    odd# kick on back in streamline position 
    even# Swim (3 strong dolphin kicks off the start) build the swim
12 x 50 on 1:00 
    #1 = long reach on the stroke
    #2 = Side-scratcher drill
    #3 = Build-up swims
5 x 100 Pull (paddles) on 1:45
    each swim 75 at 75%-80% & 25 at 90%
200 cool down
Stretch cords
3 rounds
[20 tricep-only
[18 full pulls
rest 1:00
1 & 3 = free; 2 fly

WO #2
400 Stretch Swim (focus on strong streamlines with 3 dolphin kicks off each turn)
8 x 50 on 1:00
    Odd# 25 head high free/25 catch-up
    Even# swim - bilat breathing
3 x 400 on 6:30
  You are going to descend each 400 swim.  Pay attention to your times at the finish.
  Goal is to drop 10 seconds for each 400.
Speed Play Set!!
2 x 25 FAST on :45
1 x 50 stretch rest :60
2 x 50 ALL OUT on 2:00
1 x 50 Stretch rest :60
2 x 25 FAST on :45
==
2 x 300 Pull (paddles & snorkel)  focus on hand entry being inline with shoulders
rest :30
1 x 100 pull descending the swim try to get under 1:15 for finish time.
200 cool down
Stretch cords
2 rounds of timed series 
[:30 full pull free
rest :60
[:30 full pull fly
rest :60
[:30 tricep only

WO #3
1200 (200 Swim/100 IM) on 18:00
1000 Pull (paddles and snorkel) on 15:00
800 Kick (fins) 100 free/100 fly on 12:00
Speed Play
8 x 25 on :30
    Odd# No breath FAST
    Even# Build ups
400 Cool Down 100 Free/100 Back
Stretch Cords
3 x 40 full pulls rest :60 Odd# Free Even# Fly
2 x 15 Sprint pulls

Week 6
WO#1
4x250 rest :15
 Odd# 100 Free/150 kick IM No Free
 Even# 100 IM/ 150 kick Free
4 rounds
[25 catch-up  (all 25's rest :10)
[25 3 r/3 l single arm drill
[25 10 kick switch
[10 Wall-ups rest :15
8 x 50 Free on 1:00
  Odd# swim with hand paddle on right hand
  Even # swim with hand paddle on left hand
8 x 125 on 2:15
  100 Free/25 in 100 IM order
300 Kick with fins
200 Cool Down
Stretch Cords
4 rounds rest 1:00
15 full-pull+10 tricep only
Even# fly
Odd# free

WO#2
10 x 100 on 2:00 every 3rd 25 kick on back in streamline position
6 x 75 rest :15 25 swim/25 scull on stomach/25 swim
2 rounds
[50 catch-up
[4 x 25 Build up free one breathe on :45
[200 Stretch Free 
[2 x 50 kick HARD
5 x 100 Descending 1-5 on 1:45
100 Cool Down
Stretch Cords
3 rounds rest 1:00
30 full-pulls (15 fly/15 free)

WO#3
500 Freestyle - focus on bilateral breathing
4 x
[25 waterflick swim - snap recovery rest:15
[25 5 strong underwater dolphin kick, ez swim rest :15
[25 underwater freestyle rest :15
[25 5 strong underwater dolphin kicks, ez free swim :15
[200 (round 1 - free;2 - breast;3 - back;4 - fly) rest:30
3 x
[100 kick with fins free on side no board on 2:00
[2 x 25 dolphin kick on back in streamline on :30
10 x 100
    Odd# Pull with paddles on 1:45
    Even# IM on 2:00
200 Cool Down
Stretch Cords
4 x 
[:10 tricep only + 10 full fly pulls rest :30
[:15 tricep only + 15 full fly pulls rest :45
[:20 tricep only + 20 full fly pulls rest :60
repeat

Week 7
WO#1 
250 Freestyle - bilateral breathing
250 Kick - choice
250 pull - free no paddles
5 x 50 descending 1-5 on 1:00
Today is a day to push yourself
20 x 100 Free
5 on 1:45
5 on 1:40
5 on 1:30
5 on 1:25
400 Cool Down
Stretch Cords
2 x (round 1 fly, round 2 free)
[:15, :20, :25, :30 with :30 rest 

WO#2
You will need a stop watch for today
200 Stretch swim
200 kick
200 pull

1 x 3000 Free for time.  Take the time and find your 100 average.
Keep a good rhythm and stroke rate.  
For example 3,000 in 31:45 = 1,905 secs/30 = 1:03.30 per 100
No Cords

WO#3
400 Free - every 4th length is a kick streamline on back
10 x 25 kick, no board, with fins on :40  
    Odd# on right side
    Even# on left side
    Goal when kicking is to look at the bottom of pool through your armpit
12 x 50 on 1:00
    1 - 2 strokes fly per 25 and finish free
    2 - 3 strokes fly 
    3 - 4 strokes fly
    4 - 5 strokes fly
    5 - 6 strokes fly 
    repeat series
10 x 100 Free on 1:40
    Odd# are a strong swim with good stroke quality and rhythm.
    Even# Pull with paddles and buoy 
400 kick with fins - 25 free/25 fly
50 ez
100 sprint for time
200 cool down 
Stretch Cords
3 x 
[ 10 Fly + 5 tricep only + 10 Free rest :30]

Week 8
WO#1
500 Stretch Free - bilateral breathing pattern
10 x 50 (25 catch-up/25 finger tip drag) on :58
4 x 200 Free on 3:15 descending 1-4
6 x 50 on 1:00 (4 full fly finish free per 25)
4 x 200 Pull Free on 3:15 descending 1-4
300 Cool Down
Stretch Cords
2 x 
10 slow place pulls + 10 sprint + 10 slow
Round 1 fly, 2 free

WO#2
6 x 100 Free on 1:50
5 x 100 IM on 2:00
4 x 100 Free on 1:45
3 x 100 on 2:00 12 kick switch with fins
2 x 100 in the 200 IM order on 1:55

2 x
1 x 100 Stretch on 2:00
5 x 100 Free on 1:30
1 x 100 Stretch on 2:00
4 x 100 Free on 1:30
on the 1:30 send off times your goal is to get :20 sec or more rest.

200 Cool Down
Stretch Cords
3 x 1:00 pulls choice
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