Training Programs 71 - 80
Program 71
Main set quality kick set – approx. 5km
Warm Up:
12 x 50m (alternating 50m Free, 50m Back) on 1 min.
20 x 25m IM order on 45 sec.
Main Set/s:
8 x 50m (50m explode off the wall – first 8 strokes fast,
50m drill) choice of stroke on 1.15
Kick 1 x 50m Kick for time (sprint)
1 x 25m kick for time (sprint) easy swim back
Can repeat kick set above
Cool down:
400m easy choice
Program 72
Mainly Freestyle (aimed at triathletes) – 3km+
Warm Up:
12 x 50m 3 sets of: 1. Swim
2. Stroke Count
3. Swim
4. Pull
Main Set/s:
5 x 400m on 7min/7.30
Cool down: (Choice of stroke)
200m Swim
200m Kick
200m Pull
Program 73
Mainly Freestyle – 5km
Warm Up:
500m – 5 x (75m Free, 25m stroke) continuous
5 x 200m fins (25m Fly, 50m Fly kick, 25m Fly,
50m Back kick, 50m Backstroke)
Main set/s:
5 x 100m Free on 1.30
2 x 50m Pull on 45 sec.
4 x 100m Free on 1.30
4 x 50m Pull on 45 sec.
3 x 100m Free on 1.30
6 x 50m Pull on 45 sec.
2 x 100m Free on 1.30
8 x 50m Pull on 45 sec.
1 x 100m Free on 1.30
10 x 50m Pull on 45 sec.
Cool down:
Fins easy 500m alternating 100m Free kick, 100m Freestyle
Program 74
Mixed activities – mainly aerobic – 5km
Warm Up:
3 x 300m (50m Free, 50m back, 50m Free, 50m Breast,
50m Free, 50m Fly)
5 x 200m fins (50m Fly kick on front, 50m Back, 50m Fly
kick on back, 50m Fly)
500m Free Pull and Paddles
Main Set/s
10 x 200m Fins 1 x 200IM
2 x 200m Free
x 200m IM
2 x 200m Back
1 x 200m IM
2 x 200m Free kick with board
1 x 200m IM
Cool down:
4 x 150m 1. Breathing freestyle -every 3 strokes, 4
strokes every 5 strokes each 50m
2. Catch up free, Freestyle - each 50m
3. Easy free, Sprint fee, easy free – each 50m
4. First 8 strokes fast of each 50m – choice of
strokes
Program 75
Main set 25m sprints
Warm Up:
1000m straight free – every 4th lap – kick and scull
Main Set/s:
Main set (below) to be completed 5 times through:
4 x 25m Free max. with fins on 40 sec. (aim for sub 15 sec
200m easy choice
Cool down:
300m easy not free
Program 76
Main sets Breast and Back
Warm Up:
4 x 150m (50m Free, 50m Back, 50m Breast) continuous
Main Set/s:
12 x 50m Back on 1 min 3 sets of
1. Streamline back kick
2. 1 arm back stroke drill
3. 1 arm back stroke drill
4. double arm back stroke
4 x 50m Back sprints on 1.30
200m Breaststroke kick with board
200m Breaststroke drill – 3 kicks/stroke
200m 1 -2 – 3 glide drill Breaststroke
4 x 50m mini max (minimal strokes max effort)
Breaststroke on 1.30/1.45
IM Turn practice
6 x 50m Alternating 50m breast pull then 50m back pull
on 1.15/1.30
Cool down:
400m easy choice
Program 77
Medley program
Warm Up:
3x 100m Free swim
100IM Kick
Main Set/s:
400IM without fins
2 x 200IM with 40 sec rest
4 x 100IM with 20 sec rest
6 – 8 x 50 IM switch with 15 sec rest
16 x 25m IM order with 10 sec rest
Cool down:
IM Turn practice
2 x (100m Free, 100m IM kick) with or without fins
Program 78
Advanced – over 5 km - main set 7 x 200m on 5 min (test set)
Warm Up:
100m Free
100m Pull x3
100m Kick
Main Set/s:
7 x 200m Free on 5 min
3 x 200m on 3 min/3.30
4 x 50m Kick ( no board) on 1.45
3 x 150m Back on 3 min
4 x 50m Kick on 1.30
Cool down:
50m Form stroke swim
50m Form Pull x2
100m Form Kick
Program 79
IM program
Warm Up:
200m Free on 3.30
4 x 50m IM order drill on 1.15
200m Free on 3.30
4 x 50m IM order on 1.05
200m Free on 3.30
Main:
200m IM on 4 min
3 x 100m IM on 2 min
4 x 50m IM order on 1 min x3
2 min rest
400m IM Drill 8 min
4 x 100 IM order kick on 2.30 x2
Cool down:
200m – 400m easy choice of swimming (fins optional)
Program 80
Mixed strokes
Warm Up:
20 x 50m on 1 min with fins ( 3 x 50m Free, 1 x 50m Fly – 5
times through)
4 x 75m ¾ Back drill on 1.20
4 x 50m 1 arm back stroke drill on 1.10
6 x 25m Back sprint on 1 min
Main/s:
300m Breast – with 1-2-3 glide
200m Breast kick on back
150m Breast – 3 kicks to 1 stroke (pull)
100m Distance per stroke Breaststroke
4 x 50m Breast from dive on 1.15
6 x 25m Fly kick – no breathing with fins on 1.30 –
streamline
3 x 150m Fly on 3.30 Streamline kick off ( or alternative
50m Fly kick , 50m Drill, 50m Fly or similar)
Cool down:
200 – 400m easy swimming – with good technique