Circuit Training Workouts for Swimmers
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ScribdTranslationsCircuit Training Workouts for Swimmers
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ScribdTranslationsTraining for Circuit Shorts
Marshes (1 km)
Training 1
200 pounds
300 br (resp 3×1)
2x (75 cr/25 est)
4×150 30ʺ A2
6 times 50 is 15ʺ c/fins A1
100 pounds
Total 1700m
Workout 2
200 pounds
4x (25 pr/50 cr) 10ʺ
100 pounds
(4×100 20ʺc/palm A2
(4×100 Cr 20ʺA2
300 br
100 livres
Total 1800m
Workout 3
300 pounds
2x (50 D/E / 50 2x Each arm)
100 crores
800m – 4×200 A1 30ʺ 1st cr – 2nd pr c/nad – 3rd Cr – 4th br + (P)
300 Cr c/palmar Resp 3×1
200 pounds
Total 1900m
Mares Circuit - Photo: Disclosure
Workout 4
400 pounds
300br Resp 3×1
200 Pr c/Fins
900m – 1×300 40ʺ 3 times 100 20ʺ 1×300 A2
100 pounds
Total 1900m
Workout 5
300 pounds
4x (25 Pd 25Mf 25 Cr) 15ʺ
3 x 75cr 25 pr c/Fins
1×300 cr with Palmar A2
14 times 50 plus 15ʺ cr A2
100 pounds
Total 2000m
Workout 6
300 pounds
8×25 15ʺ Progressive
600m – (200cr 200pr c/nad) 200br+P A1
100 pounds
600m – 200pr c/nad 200br+P 200cr A1
100 pounds
Total 1900m
Swimmer in action at the Mares Circuit - Photo: Reproduction
Training 7
600m - 200 cr 200 est 200 cr
600m – 200 pr 200 cr 200 pr c/nad
1×500 A1
8×25 20ʺ A3
100 pounds
Total 2000m
Workout 8
300 pounds
8×50 10ʹ Br c/Palmar
4x75cr 25 pr)
8 times 100 plus 20ʺ Cr A2
100 pounds
Total 2000m
Training 9
300 pounds
4x100 20ʺ Br c/Palmar
200 Pr C/ Fins
100 pounds
4×200 40ʺ A2
100 pounds
Total 1900m
Athletes at the start of the Mares Circuit - Photo: Reproduction
Training 10
300 pounds
8×25 20ʺ Fewer Strokes
100 pounds
1×1000
100 pounds
Total 1700m
LEGENDS
pr – Perna / edu – Educativos / br – braço / cr – crawl / prog – progressivo
/ est – outro estilo / resp – respiração / br + p – flutuador e palmar / nad –
fins.
EDUCATIONAL EXAMPLES
PD (Double footprint) - MF (Closed hand) - D/E (25 br D - 25 br E) - H2O
(only the aquatic phase of the stroke) - MO (Hand on Shoulder - RDS (Scraping the
fingers on the surface of the water.
CONTACT
Instagram: André Assis@[Link].
100m freestyle training
1st Week
Training 1
400 (75 Nad/ 25 Palm)
200 (25 Educ/ 25 Nad)
200 with strong turns
6×25 (2 of 12.5 Fo / 2 of 15 Fo / 2 of Int Prog. 20ʺ)
50 loose
2x (300 Br A1 / 6×50 Pr A2 int. 20ʺ / 4×25 Nad A3 Ac 40ʺ)
200 loose
Total 2600m
Training 2
2x (200 Nad/ 100 with Flut/ 50 Var/ 50 Educ)
8×50 (2 of A2 / 2 of flip turns Fo / 2 of 15 Fo Coming from above / 2 of
Prog AC 1'10")
100 loose
2x (1×100 A3)
100 loose AC 3ʹ
2x 50 Fo AC 1'30"
200 loose AC 6ʹ
200 loose
Total 2500m
Training 3
2x (200 Nad / 100 Educ medley / 2×50 1st A2 with Accelerated Pr – 2nd
Prog / 2x 6×25 1st series 12.5 Fo AC 40’’ and 2nd series A2 C/1 Resp c/PP)
4x (150 A1 Int 30ʺ / 1×100 A3 / 50 loose AC 2ʹ)
200 released
Total 2500m
2nd week
Training 1
500 (100 Nad / 25 Closed hand)
300 (25 Pr / 25 Educ / 25 Prog)
2x (100 Pr A2 Desc 40)ʺ / 2×50 Pr A3 Int 30ʺ 100 released AC 3ʹ
6×100 Br A1 Int 20ʺ
8×25 1 Fr / 1 Fo Ac 50ʺ
300 loose
Total 2500m
Training 2
3×300 (1st Swim / 2nd 50 Educ - 50 Swim / 3rd 25 Sub - 50 Swim)
6×50 (1 of A1 / 1 of A2 / 1 of Prog AC 1)ʹ c/PP and Palmar)
2x (2×25 – 12.5 Fo AC 40ʺ 1×50 A3 / 100 loose 3ʹ 1×100 Fo c/PP
the Palmar / 300 loose
Total 2500m
Workout 3
600 (100 Nad / 25 Palm / 25 Var)
8×75 (2 turns / 2 of 25 Sub - 50 Swim / 2 starts and finishes / 2 of
Prog Int 20ʺ)
12×50 (1 A3 – 3 A1)
8×50 (1 A3 – 2 A1 AC 1ʹ)
6×50 (1 A1 – 2 A3)
200 released
Total 2700m
Training suggestion for 100m freestyle - Photo: Satiro Sodré/SSPress/CBDA
-+
3rd week
Training 1
8×100 (3 Cr A1 – 1st Var Int 10ʺ being 50 Educ and 50 Nad and 2nd 50 Educ
/ 50 Nad)
8×25 (2 12.5 Fo closed hand AC 45ʺ / 2 15 Fo c/PP)
3x (200 Br A1 int 30ʺ / 2×100 Br A2 Int 20ʺ / 4×25 Pr A3 Int 20ʺ)
200 released
Total 2700m
Training 2
2x (100 Cr/ 100 Educ medley/50 Pr)
4×100 (1st A1 Int 20ʺ c/palmar / 2nd A2 Response 2×1)
6×50 (2 being turned Int 20ʺ / 2 being Prog / 2 being Fo leaving from
top)
100 loose
3x (50 / 25 / 25 int 10ʺ)
300 subtract 7ʹ
Total 2500m
Workout 3
400 Nad / 200 (25 Educ / 25 Nad) / 200 Pr c/PP
4×50 (2 of 12.5 Fo and 2 of Prog Int. 20ʺ)
2×25 For AC 40ʺ
50 A1 AC 1’30”
2×25 Fo AC 40ʺ
100 A1 AC 3ʹ
4×25 Fo AC 40ʺ
2×100 A1 Int 30ʺ
4×25 Fo AC 40ʺ
2×150 A1 Int 30ʺ
4×25 Fo AC 40ʺ
200 loose
Total 2500m
LEGEND
Educ – Educativo / Nad – Nadado / Palm – Palmateio / Prog – Progessivo /
Fo – Forte / Int – Intervalo / Br – Braço / Pr – Perna / AC – A cada / Flut –
Flutuador /Var –Variando / PP – Pé de Pato / Resp – Respiração / Desc –
Descanso / Fr – Fraco / Sub – Submerso / A1 – Ritmo Fraco / A2 – Ritmo
Moderate / A3 – Strong Rhythm
Training for a 1 km crossing
1st Week
Workout 1
(4x) 150 Nad 30” + 50 Pr + 50 Educ
50 loose
8×100 Br A1 20" int
50 loose
12×50 Nad A2 20” int (odd sides bilateral 3×1)
100 loose (25 Cr – 25 Co)
Total 2600m
Workout 2
400 (75 Nad + 25 Pr dorsal)
10×50: 1 Educ and 1 Nad Resp Frontal int 20ʺ
100 loose
3×300 Br 1 min [Link] 1 to 3 A1, A2 and A2
100 loose
6×75 Nad: (25 A1, 25 A3, 25 A1) 30ʺ
100 soles
Total 2550m
Training 3
6×125: 75 Nad + 25 Pr + 25 Educ 30ʺ int
50 solo
10×100 Br: 3 A1 with 20” interval E 2 A2 with 30” interval
50 loose
10×50 Nad: 3 A1 with 20” – 3 A2 with 30” and 3 A3 with 40” and 1×50 loose
3×50 Nad released 20"int
Total 2500m
Training for 1 km crossing - Photo: Satiro Sodré/SSPress/CBDA
-+
2nd week
Workout 1
300 Nad free
6×50 (25 Pr – 25 Educ) 30” int
300 (50 Prog A1>A2 and 50 free)
10×100 Br: 5 A1 with 20” interval and 5 in A2 30” interval
6×50 Pr (25 Cr Prog and 25 Co loose)
100 loose
Total 2300m
Workout 2
6×100: 1 Nad, 1 Educ, 1 (25 Prog – 25 loose) 30” int
8×50 Cr 3 A1 and 1 in A2 20” int
50 loose
Test Rhythm: 2×500 with 1 min interval between the 1st in A1 and the 2nd in
A2 (better time than 1st)
50 loose
Total 2100m
Workout 3
3×200: (100 Nad + 50 Pr + 50 Educ) 40" int
10×100 Nad: 4 A1 20” interior + 4 A2 30” interior + 2 A3 40” interior
4×50 loose
Total 1800m
LEGENDS
Nad – Nadando / Pr – Perna / Educ – Educativo / Br – Braço / Int –
Intervalo / Resp – Respiração / Cr – Crawl / Co – Costas / Prog –
Progressivo / Free – A vontade / A1 – Ritmo Fraco / A2 – Ritmo Moderado
A3 – Strong Rhythm
Training for the King and Queen Classic
of the Sea (2.5 km)
1st Week
Workout 1
1x (200m freestyle + 100m individual medley + 200m butterfly)
12x 25m strong cr every 1'
2x (300m cr + 200m cr pqd)
200m freestyle
Total 2000m
Workout 2
Training 2
2x (100m freestyle + 100m medley)
400m breaststroke with a paddle
2x (200m progressive at speed + 100m free loose)
10x50m freestyle every 1'30" A2 (moderate)
300m free swimming
Total 2200m
Workout 3
200 million
400m (100m ed + 100m cr)
200m CR PQD and snorkel
10x75m crawl (50m easy + 25m fast) interval 20"
100m freestyle
400m breaststroke with a palm
250m free style
Total 2100m
King and Queen of the Sea Challenge - Photo: Reproduction
2nd Week
Training 4
4x (200m crawl + 100m breaststroke crawl duck)
5x100m at every 2'30" A2 (moderate)
300m cr palmar and snorkel
200m freestyle
Total 2200m
Training 5
1x400m extended
1x400m crawl (75m easy + 25m strong crawl)
200 million CR PQD
10x100m freestyle with a 2’30” rest A2 (moderate)
200m freestyle
Total 2200m
Training 6
200m crawl + 200m butterfly crawl + 100m medley
12x25m strong cr every 45"
100m freestyle
2x (300m breaststroke with paddles + 200m freestyle with duck and snorkel)
1x500m elongated cr
100m freestyle
Total 2500m
King and Queen of the Sea – Photo: Vitor Silva/SSPress
3rd Week
Training 7
1x400m cr
10x100m crawl every 2'30" A2 (moderate)
100m freestyle
10×50 m duck at every 1'30" A2 (moderate)
200m freestyle
Total 2200m
Workout 8
1x1000m elongated cr
4x300m moderate A2 (1 cr + 1 paddle and snorkel) interval 30s
1x500m duck
100m freestyle
Total 2800m
Workout 9
2x (300m cr + 200m cr palm)
2x (300m free + 3x100m free moderate every 2’30” + 6x50m free duck)
A2 moderate every 1'30"
200m freestyle
Total 3000 meters
King and Queen of the Sea - Photo: Event Organization
LEGENDS
cr – crawl / br – braço / ed – educativo / pr – perna / pqd – paraquedas
EDUCATIONAL CRAWL SUGGESTIONS
Swim crawl with closed hands.
Swim with one arm on the way out, switch arms on the way back.
Crawl water polo - swimming crawl with the head out of the water (chin in)
water line), looking ahead.
Swim crawl with butterfly kicks.
Crawl swimming by lifting the elbow and touching the hand on the shoulder.
Do the crawl stroke with the arms completely submerged.
CONTACT
Instagram Guilherme Follow: @guisigae @cgfitsaude.