The following workouts are designed to help you get into condition. This 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