Training Programs: 31 – 40

Sets 31 - 34 by Andrea Mitchell

31 SET ADVAN INTER BEGIN EQUIPMENT WHAT TO DO AND HOW

1 WARM UP 800m 600m 400m
800m 600m 400m No Fins Timed freestyle
2 MAIN 1 200m 200m 200m
200m 200m 200m No Fins Easy choice

3 MAIN 2 400m 300m 200m 1

8 x 50 6 x 50 4 x 50 No Fins Alternate breaststroke kick, (feet
Stay flat to bum, toes out, kick, snap and
10 sec rest on 20 sec rest 20 sec rest glide) and backstroke kick, (ears
each 50m on each 50m on each 50m between arms, stretch, chest and
stomach flat)
Rest on each 50m.

11 SET ADVAN INTER BEGIN EQUIPMENT WHAT TO DO AND HOW

4 MAIN 3 400m 400m 200m

8 x 50 8 x 50 4 x 50 Fins IM switch, with fins,
On 1:00 On 1:10 Own time on 1:00 /1:10
1. Fly, Back,
2. Back, Breast,
3. Breast , free,
4. Free, fly.
Repeat.

5 MAIN 4

6 COOL 200m 100m 200m

DOWN
Well Done !
TOTAL 2.0 km 1.6 km 1.2 km
32 SET ADVAN INTER BEGIN EQUIPMENT WHAT TO DO AND HOW
1 WARM UP 200m 200m 200m
200 200 20 No fins Freestyle, high elbows, fingertip
drag, stretch, catch, work the
pull through. Easy
2 MAIN 1 600m 500m 400m
200 150 200 Board & fins Free kick,
200 200 100 Kick 100% Breaststroke kick,
200 150 100 effort for 50m Backstroke
of each set Kick 100% effort for 50m of
each set
3 MAIN 2 600m 400m 200m
6 x 100 4 x 100 4 x 50 Pull buoy, Freestyle pull,
Paddles 10 sec rest after each 100 / 50m
14 SET ADVAN INTER BEGIN EQUIPMENT WHAT TO DO AND HOW

4 MAIN 3 300m 300m 200m

6 X 50m 6 x 50m 4 x 50m No fins Alternate breast and backstroke
1:10 1:15 1:20 on 1:10/ 1:20
First 6 strokes hard.
5 MAIN 4 200m 200m 100m
4 x 50m 4 x 50m 2 x 50m Fins Butterfly,
full fly for 25m and then 1 arm
drill for 25m
6 COOL 100m 200m 100m
DOWN
2x 50 4 x 50 4 x 50 Fins Breathe every 2, 3, 4, 5, stroke
on every 50m.
Easy, relax lungs, blow.
TOTAL 2.0 km 1.8 km 1.2 km
33 SET ADVAN INTER BEGIN EQUIPMENT WHAT TO DO AND HOW
1 WARM UP
Remember to Count Warm up incorporated in main 1
strokes & Relax
breathing
2 MAIN 1 1800m 1500m 1200m
50@ 1:00 50@ 1:10 50@ 1:15 Breath every 3 Freestyle / fins/ Breaststroke,
300m 250m 200m 2 kicks, 1 arm kick drill
250m 200m 150m Breath every 4 Freestyle / fins
200m 150m 100m On your side Butterfly, arm drill / fins
150m 100m 50m Breath every 5 Freestyle / fins
100m 50m 50m Choice Form stroke, swim
50m 50m 100m Breath every 4 Freestyle / fins
50m 100m 150m Scull, catch, pull Backstroke, arm drill/ fins
100m 150m 200m Breath every 3 Freestyle / fins
150m 200m 200m Stretch, no board Backstroke, kick drill
200m 250m Breath every 2 Freestyle / fins
250m
36min: 35min: 30min:

13 SET ADVAN INTER BEGIN EQUIPMENT WHAT TO DO AND HOW

3 MAIN 2 500m 400m 400m
Breast 150 150 150 Board Kick, 50 front, 50 back
Stroke 6 x 25 Feet, bum, out, kick and snap
Fins down. Feet, bum, out, kick and
snap up.
150 150 150 Fins: free style kick Arms. Streamline 3 sec:, pull,
6 x 25 out sweep, in sweep & recover
 to streamline. Accelerate from
the beginning. Chin tucked in.
Breast stroke : pull, breath, kick
200 100 100 & glide for 3
4 COOL 200M 100M 100M
DOWN
200 100 100 Choice
TOTAL 2.5 km 2.0 km 1.7 km
34 SET ADVAN INTER BEGIN EQUIPMENT WHAT TO DO AND HOW
1 WARM UP 600m 500m 500m
600m 500m 500m Fins Freestyle, concentrate on good
turns and streamlining with4 -6
kicks off the wall.
2 MAIN 1 600m 500m 500m
600 500 500 Fins Alternate free, back, and fly
kick.
3 MAIN 2 600m 500m 500m
600m 500m 500m Fins , paddles Free and /or back, with fins and
paddles
4 MAIN 3 600m 500m 500m
600m 500m 500m Fins Freestyle, breathe every
2, 3, 4, 5, strokes for 100.
Relax breathing, blow out.
5 MAIN 4 600m 500m
600m 500m Fins Choice

TOTAL 3.0 km 2.5 km 2.0 km

6 COOL 100m 100m 200m
DOWN
1 x 100 1 x 100 2 x 100 Choice

TOTAL 2.4 km 2.0 km 1.5 km

35 SET – Emphasis on sprints – approx. 2km
Warm Up:

200m Free

200m Pull

200m Kick with fins

Main:

2 x 15m, 25m, 35m & 50m sprints with or without fins

200m easy back kick/swim

2 x 15m, 25m, 35m, & 50m sprints with fins

200m easy swim choice

2 x 15m, 25m, 35m & 50m kick sprints with fins and board

Cool down:

200m swim

200m Pull

200m Kick
36 Set: – aerobic mixed activities – approx. 2km
Warm Up:

200m Free

200m IM switch (or IM)

Main:

5 x 100m Freestyle on 1.45/2 min

5 x 100m Pull on 2 min/2.15

5x 100m Free kick on 2min/2.15

Cool down:

4 x 25m Free – 1st 25m breathe every 2nd stroke, 2nd 25m breathe every 3 rd stroke, 3rd 25m breathe every 4th stroke and the last
25m breathe every 5th stroke

4 x 25m kicking streamline – underwater butterfly kick

4 x 25m drills

4 x 25m free gradually swimming slower each 25m

37 Set: Triathlete program mainly freestyle approx. 2- 3 km

Warm Up:

20 x 50m free on 1 minute -5th 50m fast

Main:

6 x 100m Kick on 2 minutes – fast/easy

6 x 100m Pull on 1.45

Cool down:

2 x (100m Free, 50m No Free)

38 Set: Medley Program – approx. 2km
Warm Up:

4 x 150m – 50m Free, 50m Back and 50m Breast (with or without fins)

Main Set:

12 x 25m – IM order on 40/45 sec

8 x 50m IM switch fins on 1 min/1.15

6 x 100m IM/Free on 2 min

Cool down:

4 x (25m swim to half way, 25m walk back)

39 Set: approx. 2km – mainly freestyle – mainly aerobic
Warm Up:

300m easy choice

200m – 25m catch up free, 25m choice swim

100m choice

Main Set:

300m Freestyle

16 x 25m Free on 40 sec

200m Back stroke (with or without fins)

12 x 25m Back on 45 sec

100m Breaststroke

8 x 25m Breaststroke on 50 sec

Cool down:

200m easy swim

40 Set: mixed activities – approx. 2km

Warm Up:

300m easy choice

Main:

24 x 25m on 45 sec - 6 sets of (1. Free Pull, 2. Catch up Free, 3. Free Pull, 4. Free Kick)

200m – practising fast fly kick (6- 8 kicks off the wall) then freestyle

200m easy choice

Cool down:

200m Free (50m kicking on side, 50m Free, 50m Kick on side, 50m free) easy