Intermediate Swimming Program: Ready, Set - Goal!

Welcome to Ready, Set, Goal- Swim.
Ready Set Goal is a four month physical activity training tool for beginner, intermediate and
advanced level participants. Ready, Set, Goal Swim was designed to help you take your tness
ability to the next level, or perhaps train for a swimming event.
There are three different swim training tools to choose from:
Start it up - Is a training tool for beginner swimmers. New swimmers will slowly work themselves
up to swimming a mile.
Step it up - Is a training tool for those who want to take their swimming program to the next level.
Swimmers will swim approximately 2000 yards a workout.
Keep it up - Is a training tool for those who want to maintain their swimmer tness level and perhaps
want some different ideas in keeping their workout interesting. Swimmers will swim approximately
3000 yards a workout.
What will you need for your swim workouts:
Swimsuit - Make sure to rinse out your swimsuit after every workout to prevent the chlorine from
wearing through your suit.
Goggles - Barracuda goggles are a little more expensive, but great if you dont want to have goggle
eyes for the rest of the day.
Kickboard and Pulley- Most pools have access to kickboards and pulleys, but check it out.
Flippers - Are optional but are tons of fun to use during a portion of your workout.
A clock - Some workouts include keeping a track of the time you rest between sets.
Each swim workout will include:
A Warm-Up - Swim at a slower rate to slowly increase heart rate.
Workout Body - The body of the workout will include: drills, kicking, pulling, technique, and speed
training.
Swim-down - Swim at a slower rate to slowly decrease heart rate.
Stretch - Make sure to stretch the muscle groups you used in your workout. With swimming, this
means most major muscle groups.
A few tips:
Stop your workouts if you are feeling major discomfort or fatigue.
After the descriptions in some workouts, you may see
(:30.) That number refers to how much rest you get
after each swim. For example, 6 x 100 on :30
means you are to swim 100 yards, rest 30
seconds, then repeat ve more
times for a total of 6 x 100
swims.
Ready, Set - GOAL!
INTERMEDIATE SWIMMING PROGRAM
Copyright 2010 The Regents of the University of Michigan
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DPS refers to distance per stroke which means maximizing your efciency and
nding the correct rhythm for yourself. With free and back, emphasize a long body
line, hip and shoulder rotation, minimizing resistance. With breast and y, keep the
body line long in the front of your stroke. Steady the rhythm, and swim in the front
quadrant of all strokes.
You get to be a better swimmer by recovering from the workouts you do, not by doing
more and more swimming without resting and recovering from that swimming.
Have fun with the workouts.
Technique and Drills
Swimming drills are specic movements, done repetitively to help with your stroke technique.
They can help you get more efcient and they can help you become a faster swimmer. Listed below
are some basic technique tips and drills that you can try in some of your workouts.
FREESTYLE
You spend most of your time on your edge or side, not your belly.
Bilateral breathing - Try to take breaths on alternate sides to help promote this good body roll.
Freestyle Drills
Catch-up is used to isolate one arm, and practice a long stroke and body position. In freestyle or y
one arm is stationary, always extended forward (front arm) pointing toward the destination, while the
other arm performs the stroke (working arm). You can use a board in catch-up where your front arm is
holding a kick board. As the arm trade places, they hand off the board to each other.
Fingertip drag is used to promote a high elbow recovery and to make your aware of your hand position
during recovery. Swum like regular freestyle, except your ngertips never leave the water as your arm
moves forward during the stroke recovery. You drag your ngers through the water, slightly off to the
side of your body, focusing on body roll and keeping your elbows pointed up.
BREASTSTROKE
The breast stroke involves the forward movement of arms and the legs. The sweeping action of
arms includes the following three movements.
Outsweep - The outsweep starts with the swimmers palms facing each other and placed near
the chest. The hands are then outstretched with the palms still facing each other; which
resembles an arrow. The hands are now stretched to their full length. The sweeping action
starts with the palms rotating along the wrists to face away from each. The hands part away
from each other to sweep the water without bending the elbows. Until the outsweep is
completed the hands remain parallel to the surface.
Insweep - During the insweep the water is pushed backwards. For this to happen,
the hands need to point downwards and push the water. The hands that were in
a horizontal plane during the outsweep align themselves in a vertical
plane. At the end of the sweep, the palms come back to the
position of facing each other in front of the chest.
Ready, Set - GOAL! INTERMEDIATE SWIMMING PROGRAM
Recovery - In the nal phase, the hands come back to the original position and again
with the palms facing each other.
Legs - The leg kick as a whole should be a simultaneous and owing action, providing the
majority of the propulsion. Knees bend as the heels are drawn up towards the seat and toes
are turned out ready for the heels and soles of the feet to drive the water backwards. The
legs sweep outwards and downwards in a owing circular path, accelerating as they kick and
return together and straight, providing a streamlined position.
Breaststroke Drills
Two-Count Glide Drill - Hold the streamlined (stretched) position of the stroke for a full count of
two (one aligator-two aligator). Keep your head down and neck straight. In the breaststroke, be sure
not to stop your hands under your body, but only in the extended position. Then, start the pull slowly,
pitching the hands outward until they are shoulder width apart, and then accelerate your hands
through the power phase (the in sweep), continuing all the way through to the recovery. Its a good
idea to combine this drill with double underwater pull-outs to increase the feel of gliding in the
streamline position.
Two-Kick / One-Pull Drill - Hold the streamline for a second kick in each stroke. While doing the second
kick, allow your hands to separate slowly to press your head and chest lower in the water. Keep your
chin down, and look down at the bottom of the pool. This will prepare you for a more powerful in-sweep
and recovery.
BACKSTROKE
The supine body position for backstroke is at and horizontal, with ears slightly below the water
surface. The arm should be straight and as inline with the shoulder as possible. Hand should be turned
with palm facing outwards and little nger entering the water rst. Legs should be stretched out with
toes pointed (plantar exed), and ankles should be relaxed and loose with toes pointing slightly
inwards.
Propulsive phase - The arm sweeps through the water in a semi-circle, pulling with force just under
the water surface, pulling to the outside of the thigh.
Recovery - The thumb or the back of the hand should exit the water rst. The shoulders roll again
with the shoulder of the recovering arm rolling upwards. The arm rotates through 180 degrees over
the shoulder. The palm is turned outwards during recovery to ensure that the hand enters the
water little nger rst.
Backstroke Drills
Single Arm (R, L) Drill - Single arm backstroke is always done with the opposite
(nonworking) arm at your side. Allow the opposite arm to be completely relaxed, and
do a half-recovery if it feels natural. Concentrate on full hip and shoulder rotation and
great body position.
Rhythm Drill - Single arm backstroke alternating 2 right arms
and 2 left arms. Do a half recovery with the non-stroking
arm. Focus on rhythm (early hips) and
body position.
Ready, Set - GOAL! INTERMEDIATE SWIMMING PROGRAM
BUTTERFLY FLY
Body Position - Although undulation is unavoidable, the body position should be kept
as horizontal as possible to keep frontal resistance to a minimum. Intermittent or
alternative breathing will help to maintain this required body position. The body should
be face down (prone) with the crown of the head leading the action. The shoulders should
remain level throughout and the head should remain central and still, looking down until
breathing is required.
Kick - The timing and coordination of the stroke is usually a two beat cycle of leg kicks to one
arm cycle. The upbeat of the kick should come from the hip and the ankles should be relaxed
with toes pointed. The legs move upwards without bending at the knees and the soles of the feet
press against the water vertically and backwards. Knees bend and then straighten on the
downbeat to provide propulsion. The legs should accelerate to provide power on the downbeat.
Entry - The entry of the hands into the water should be nger tips rst, leading with the thumb.
Fingers should be together with palms at and facing outwards. Arms should be stretched forward
with a slightly bent elbow. Entry should be with arms extended inline with the shoulders.
Catch and down sweep - The pitch of the hands changes to a deeper angle with hands almost
vertical. The catch and down sweep should begin just outside the shoulder line. Palms remain facing
in the direction of travel. The elbow should bend to about 90 degrees to provide the extra power
required. The hands sweep in a circular movement similar to breaststroke, but in a downwards path.
Upsweep - The pitch of the hands changes to face out and upwards towards the water surface. Elbows
extend fully to straighten the arms and hands towards the thighs.
Recovery - Hands and arms must clear the water on recovery. Arms and hands should exit the water
little nger facing upwards. Arms must clear the surface as they are thrown over and forwards. Palms
remain facing outwards, naturally giving a thumb-rst entry.
Buttery Drills
Single Arm Fly Drills - This drill traditionally has been performed with one arm extended and one
arm stroking. Focus on the kick timing of kick your hands into the water and kick your hands out of
the water. Accelerate the pull, and snap the hands through the nish and into the recovery. For the
recovery portion of the stroke, you can do one of three drill options:
Thumb-Tip Drag - Bend your elbow and keep it high. With your palm facing behind you towards
your feet, stick your thumb down and draft is along the surface of the water. This drill helps
keep your hands and elbows in the proper position at the hand entry.
Super-Dolphin - Over-emphasize the dolphining undulation of the stroke. During the
recovery, reach up straight to the sky with your arm, and look up at your hand, Drive your
upper body upwards as high as possible, and then dive forward as your hand enters out
front, driving your hips upward. Feel the rhythm of the arms with the kick.
Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM
Ready, Set - GOAL!
Intermediate Swimming Log
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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Swim
*Any 2 days of
week skipping a
day in between
workouts
(ie. Tuesday,
Thursday )
Resistance Train
*Any 2 days of
week skipping a
day in between
workouts
Follow Swimming
Resistance
Training Program
Stretch
After workout.
Follow Swim
Flexibility
Training Program
Rest
Swim Workout 1
Warm-up - Drill Choice 300
Freestyle - 4 x 50, 4 x 50, 4 x 50
Kick - 200, 4 x 25 15 second rest
IM - Fly or Free 100, Back 100,
Breast 100, Free100, IM100
Choice
Pull least favorite stroke 4 x 50
Pull favorite stroke 4 x 25
Swim down - 2 x 50
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 2
Warm-up - Drill Choice 300
Freestyle - 4 x 50 on :55
4 x 50 on :65, 4 x 50 on :75
(on means every 40 sec.)
Kick - 200, 4 x 25 15 second rest
IM - Fly or Free 100, Back 100,
Breast 100, Free100, IM100
Choice -
Pull least favorite stroke 4x50
Pull favorite stroke 4 x 25
Swim down - 2 x 50
Stretch
Resistance
Train
Resistance train
using Resistance
Training
Program
Stretch
Rest
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Rest
Swim Workout 3
Warm-up - 500
Fly & Free - 50: 25 y, 25 free
50: free, y, 50: y, free
50: free, y, Back & Breast
2 x 100: 75 back, 25 breast
2 x 100, 25 back, 75 breast
Free - 4 x 75 + 25: moderate 75
10 sec. rest, hard 25
Kick - 6 x 50 on :75 on means every 40sec.
Swim down - Pull Free 200
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 4
Warm-up - 500
Fly & Free - 50: 25 y, 25 free
50: free, y, 50: y, free
50: free, y, Back & Breast
2 x 100: 75 back, 25 breast
2 x 100, 25 back, 75 breast
Free - 4 x 75 + 25: moderate 75
10 sec. rest, hard 25
Kick - 6 x 50 on :75 on means every 40sec.
Swim down - Pull Free 200
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Rest
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Rest
Swim Workout 5
Warm Up - Drills 200, 1-arm Fly,
Catch up free
Freestyle + Stroke - Swim Free 400,
Swim Favorite Stroke 4 x 100
Kick Free 300, Swim 2nd favorite
stroke 4 x 75, Pull Free 200, Swim 3rd
favorite stroke 4 x 50, Swim Free 100,
Swim Least Favorite Stroke 4 x 25
IM - 100
Swim Down - 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 5
Warm Up - Drills 200, 1-arm Fly,
Catch up free
Freestyle + Stroke - Swim Free 400,
Swim Favorite Stroke 4 x 100
Kick Free 300, Swim 2nd favorite
stroke 4 x 75, Pull Free 200, Swim 3rd
favorite stroke 4 x 50, Swim Free 100,
Swim Least Favorite Stroke 4 x 25
IM - 100
Swim Down - 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Rest
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My Goals:
Swim 2 days a week
Swim approximately 2000 yards a workout
1760 yards = 1 mile
70.4 lengths in one mile for 25 yard pool
Ready, Set - GOAL!
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Swim
*Any 2 days of
week skipping a
day in between
workouts
(ie. Tuesday,
Thursday )
Resistance Train
*Any 2 days of
week skipping a
day in between
workouts
Follow Swimming
Resistance
Training Program
Stretch
After workout.
Follow Swim
Flexibility
Training Program
Rest
Swim Workout 6
Warm-Up -Swim Choice 300
Freestyle - 2x 50 on:60, 2x100 on 2:0,
2x 150 on 3:0, 1x 200 on 4:0,
2x 150 on 3:0, 2x 100 on 2:0
2 x 50 on :60
Backstroke - Kick & Swim, 1 length kick
no board, 1 length swim, 200
IM - Swim 100
Swim-down - Pull 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 7
Warm-Up - Swim Choice 300
Freestyle - 2x 50 on:60, 2x100 on 2:0
2x 150 on 3:0, 1x 200 on 4:0
2x 150 on 3:0, 2x 100 on 2:0
2 x 50 on :60
Backstroke - Kick & Swim, 1 length kick
no board, 1 length swim, 200
IM - Swim 100
Swim-down - Pull 100
Stretch
Resistance
Train
Resistance train
using Resistance
Training
Program
Stretch
Rest
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Rest
Swim Workout 8
Warm-Up - Reverse IM 200
Freestyle - Swim descend 5 sec. per
swim, 4x200
Backstroke - Drill 100 (see drill sheet)
Swim 100, 6x25 on :45
Freestyle - Kick 300
IM - Pull 2x100, Swim 100, Kick no
board 100
Swim down - Free Swim 150
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 9
Warm-Up - Swim Choice 200, Drill
Breast with y kick\100, Swim breast
50, Kick IM 100
Freestyle - 2 x 50 on :60, 2 x 100 on 2
2 x 150 on 3, 1 x 200 on 4,
2 x 150 on 3, 2 x 100 on 2
2 x 50 on :60
IM - 4 x 75 Fly, Back , Breast, Back,
Breast, Free, Breast, Free, Fly, Free, Fly,
Back
Swim down - Pull choice 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Rest
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Rest
Swim Workout 10
Warm-up - Free Drills- one arm, catch-
up, choice 400
Freestyle + IM - 100, 1st 25 y, rest
free, 100, 2nd 25 back, rest free
100, 3rd 25 breast, rest free, 100 IM
Choice - All the same stroke, 10 x 50
1st 5, rest 15 sec., 2nd 5, rest 20 sec.
Free - Pull 1 length normal breathing
1 length minimal breathing, 400, Swim
all out 2x50
Swim-down - 200
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 11
Warm-up - Swim choice 300
Free - Swim time trial 5 seconds slower
100
Buttery - Drills 1 arm, kick with arms
in stream line 200 4x25 on :60
Backstroke - Drills 1 stroke, kick on
side, other arm kick, 200 4x25 on :45
Breaststroke - Drills 1 stroke, 2 kicks, 2
strokes, 1 kick, y kick, 150 4x25 on :45
Freestyle - Drills 1 arm, catch-up
150 4x 25 on :45
Swim-down - Pull choice 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Rest
Ready, Set - GOAL!
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Swim
*Any 2 days of
week skipping a
day in between
workouts
(ie. Tuesday,
Thursday )
Resistance Train
*Any 2 days of
week skipping a
day in between
workouts
Follow Swimming
Resistance
Training Program
Stretch
After workout.
Follow Swim
Flexibility
Training Program
Rest
Swim Workout 12
Warm-up - Free 300
IM + Freestyle - 4x25:one of each
stroke, 3x50: Fl/Bk,Bk/Br,Br/Fr,
2x75:Fl/Bk/Br, Bk/Br/Fr, 100:IM
Kick - 200:Free, 12x25: 4 of each
Swim, 100:easy IM or Free
Choice - Pull - 4x200 increase
speed during each 200
Swim-down - 200
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 13
Warm-up - 400
Freestyle - 9x50: 3 on :55, 3 on :50
3 on :60, 200: 8x25, 4 on :30,
4 on :35
IM - 100: 25 y, 50 back, 25 y
100: 25 back, 50 breast, 25 back
100: 25 breast, 50 free, 25 breast
3 x75: same order, 25, 25, 25
3x25: 25 each, choice
Swim-down - 125
Stretch
Resistance
Train
Resistance train
using Resistance
Training
Program
Stretch
Rest
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Rest
Swim Workout 14
Warm-up - Free and Choice 250
100 swim, 100 catch-up, 50 choice
IM - Swim 100, IM 4 x 50
Back, Breast, Free 150
Breast, Free 100, Free 50
Kick - Fly, free, back, free breast,
free 2 x 150
Freestyle - Pull easy 100,
4 x 50 on :40, 4 x 50 on :45,
4 x 50 on :50, Free 100
Swim-down - 150
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 15
Warm-up - Swim 200, Kick 100
Pull 100
Fly + Free - 4x75 #1 y, free, y
#2 free, y, free, #3 y, free, y
#4 free, free, y
Kick - Fly 100,
Back - Swim 200, Kick (no board)
4 x 25 15 sec. rest, 4 x 50 on :75
Breaststroke - 100, 6 x 25 on :60
Freestyle - 8x50 on :70
Swim-down - 200
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Rest
Ready, Set - GOAL!
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Go up 3 days
a week Swim
*Any 3 days
of week
skipping a day
in between
workouts
(ie. Tuesday,
Thursday,
Saturday )
Resistance
Train
*Any 2 days
of week
skipping a day
in between
workouts
Follow
Swimming
Resistance
Training
Program
Stretch
After workout.
Follow Swim
Flexibility
Training
Program
Rest
Swim Workout 16
Warm-up - Swim Free 200
Pull IM 100, Kick Choice 100
Free - Swim each effort 5 sec.
faster, 4x 200, Kick - 8x25 15
sec. rest, Pull very easy 100
IM - Swim 4 x 75, #1 Fly, Bk, Br
#2 Bk, Br, Fr, #3 Br, Fr, Fly
#4 Fr, Fly, Bk
Kick - Alternate lengths y and
breast 100, Swim All Out 100
Swim-Down - Choice 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 17
Warm-up - Swim free 200
IM - Swim easy 100, Kick no
board 200, Swim 100
IM + Stroke - Swim IM 100
Fly or Free 4 x 50, Kick Fly 100
Swim IM 100, Back 4x50 on :75,
Kick back 100, Swim IM 100,
Breast 4x50 on :75, Kick Breast:
touch heels 100, Swim IM 100,
Free 4x50 on :60, Kick Free:
silent underwater 100
Swim-down - 200
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 18
Warm-up - Swim free 200
Freestyle - 12x50, 4 on :60
4 on :55, 4 on :70
Choice - Kick 400
IM - Swim mixed order 200
Pull 2 x 100 continuous
Worst Stroke 8 x 25
(attention on technique)
IM - Swim 100
Swim-down - 100
Stretch
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0
Rest
Swim Workout 19
Warm-up - Drills Choice 200
IM + Freestyle -
3 x 200: 100IM + 100 Free
3 x 150: 75 Breast + 75 Free
3 x 100: 50 Back + 50 Free
3 x 75: 25 Fly + 50 Free
3 x 50: All Free
Swim-down - Kick Choice 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 20
Warm-up - Swim Free 4 x 200
(descend 5 sec. per swim)
Free - Pull easy 100, Swim 4 x
25 on :25, Pull easy 100, Swim
4 x 25 on :30, Pull easy, Swim 4
x 25 on :35, Pull easy 100, Swim
100 all out
IM - Kick 100, Swim 2 x 100
continuous
Swim-down - 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 21
Warm-up - Free Swim 200
Kick 200, Pull 100, Swim 100
IM - Swim Fly 50, Fly, Back: Bk, Br:
Br, Fr, 3x 50 :30 rests, Kick Fly 100
Swim Back - 50
Back, Br: Br, Fr:, Fr, Fly
3 x 50 :30 rests, Kick Back 100
Swim Breast - 50, Br, Fr: Fr, Fly:
Fl, Bk, 3 x 50 :30 rests
Kick Breast 100
Swim Free - 50Free, Fly: Fly, Bk: Bk,
Br 3 x 50 :30 rests, Kick Free 100
Choice - 2 x 50 All out with start
Swim-down 100
Stretch
My Goals:
Swim 3 days a week
Swim approximately 2000 yards a workout
1760 yards = 1 mile
70.4 lengths in one mile for 25 yard pool
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1
Go up 3 days
a week Swim
*Any 3 days
of week
skipping a day
in between
workouts
(ie. Tuesday,
Thursday,
Saturday )
Resistance
Train
*Any 2 days
of week
skipping a day
in between
workouts
Follow
Swimming
Resistance
Training
Program
Stretch
After workout.
Follow Swim
Flexibility
Training
Program
Rest
Swim Workout 22
Warm-up - Free, Each 5 sec.
faster than last one 4 x 200
Buttery - Kick 100, Pull 2 x 50
1 length y, 1 length free
Backstroke - Kick & Swim
Alternate lengths, no board
200
Breaststroke - Pull 100,
Drill: 100, 1pull, 2kick, 1pull
Freestyle - Drill: 200, Catch-up
IM - 200 (rest as needed)
Swim-down - Choice 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 23
Warm-up - Swim Choice 100
Drills: Choice 4 x 25
IM + Stroke - IM 100, Free 4x100
IM 100, Breast 4 x 75, IM 100
Back 4 x 50, IM 100, Fly 4 x 25
Choice - Kick 200, 8 x 25
Swim-down - Free 100
(count strokes and reduce the
number per length)
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 24
Warm-up - Reverse IM 100
Freestyle - Swim 200, Swim 6
x 50 on :60, Kick 200, Swim 6
x 50 on :55, Pull 200, Swim 6 x
50 on :50
Breaststroke - Kick 200
IM - Swim 200
Choice - Swim, Walk-arounds
from a start 4 x 25
Swim-down - Choice 100, Very
long strokes
Stretch
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2
Rest
Swim Workout 25
Warm-up - Choice 4 x 100
Freestyle - Swim 8 x 75 on 1:45
Buttery - 2 x 50
(rest time = swim time)
Kick front, back, side 3x 100
Swim one-arm 100, Double Kick
4 x 25 on :60
IM - Swim, Kick, Pull, Drill 4x100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 26
Warm-up - Drills IM 200
IM - Swim easy 100, Kick no
board 200, Swim 100
Freestyle - 300 4 x 75 on 2
200, 4 x 50 on :70, 100 4x25
on :45
Swim-down - 200
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 27
Warm-up - Kick IM 200
Buttery + Freestyle - alternate
4 x 100
Backstroke - 100, 4 x 50
Breaststroke - 100, 4 x 50
Freestyle - Catch up 100
8 x 25 on :30, Rest after 4
Kick - silent 100, normal 8 x 25
:15 rest
IM - 100
Swim-down - Free: count
strokes 100
Stretch
Monday Tuesday Wednesday Thursday Friday S
Ready, Set - GOAL!
W
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1
3
Go up 3 days
a week Swim
*Any 3 days
of week
skipping a day
in between
workouts
(ie. Tuesday,
Thursday,
Saturday )
Resistance
Train
*Any 2 days
of week
skipping a day
in between
workouts
Follow
Swimming
Resistance
Training
Program
Stretch
After workout.
Follow Swim
Flexibility
Training
Program
Rest
Swim Workout 28
Warm-up - Choice Swim 200
IM - Swim IM 125 with 50 Fly,
Fly or Free 8x25 30 sec. rests
IM - 125 with 50 Back
Back - 6 x 50 30 sec. rests
IM - 125 with 50 breast
Breast - 4 x 75 30 sec. rests
IM - 125 with 50 free
Free - 2 x 100 30 sec. rest
Kick - 4 x 25 :15 rest
Swim-down - Pull Choice 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 29
Warm-up - Choice, Kick no
board 100, Pull 100
Freestyle - Swim timed 200
Rest 1 between sets 2 times
(4 x 50 on :60) Time and
compare to 1st 200
Breaststroke - Kick 200, Drill
With one dolphin kick 200
Swim with dolphin movement
6 x 50 on :70
IM - Swim 4 x 100
Swim-down - Choice 100, Count
strokes
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 30
Warm-up - Swim Reverse IM 100
Pull Free 100, Swim IM 100
Freestyle - Swim each swim at
least 5 seconds faster, 4 x 200
Kick - 150, 6 x 25 on :45
Choice - Pull easy 100
IM - Fly, Back, Br, Free rest at
least 30 sec between, 4 times 4
x 25, 25s on :40
Swim-down - Breaststroke mini-
mum number of strokes 100
Stretch
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1
4
Rest
Swim Workout 31
Warm-up: Choice, Swim 100
Kick 100, Pull 100
Freestyle - 10 x 50, 2 on :60,
2 on :55, 2 on :50, 2 on :55
2 on :60
Breaststroke - Kick 100,
Pull 4 x 50, Swim 100, 4 x 50
IM - Swim, Rotate the 50 (#1 50
y, #2 50 back, etc. )
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 32
Warm-up - Swim Free 300
Swim Choice 100
Freestyle - Swim , 4 x 25 on :30
4 x 25 on :30, 4 x 25 on :30
4 x 25 on :30, rest 30 secs.
between 4 x 25
Backstroke - Swim 100,
Kick 4x25, Drill 100, Swim 4 x
50 on :75, 4 x 25 on :45, 100
IM - Kick 150, Pull 100, Swim
100
Swim-down - Free: count
strokes, 6 x 25
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 33
Warm-up - Swim, Free 100,
Fast rpm 50. Max distance per
stroke 50, Best 100
IM - 4 x 125 rotate the 50
Breaststroke - 100 single y
kick every other length
8 x 25 on :45
Freestyle - Pull 6 x 100 20 sec.
rests, Kick 8 x 25 15 sec. rests
Choice - Swim timed 50
Stretch
Ready, Set - GOAL!
W
e
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k

1
5
Go up 3 days
a week Swim
*Any 3 days
of week
skipping a day
in between
workouts
(ie. Tuesday,
Thursday,
Saturday )
Resistance
Train
*Any 2 days
of week
skipping a day
in between
workouts
Follow
Swimming
Resistance
Training
Program
Stretch
After workout.
Follow Swim
Flexibility
Training
Program
Rest
Swim Workout 34
Warm-up - Choice Drills 200
Choice (not free) - Swim, Kick,
Pull, Swim 4 x 100
Free - Pyramid, 4 x 50 on :60
3 x 100 on 2:00, 2 x 150 on 3:
1 x 200 on 4: 2 x 150 on 3:00
3 x 100 on 2:00, 4 x 50 on :60
Kick 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 35
Warm-up - Choice 150
Freestyle - 8 x 75 on 1:30
Kick 100, Pull very easy 100
IM - Fly or Free 100
Fly, Bk..Bk, Br..Br,Fr..Fr,Fly
4 x 50, Back 100
Same as above 4 x 50
Breast 100 Same as above
4x50
Free 100 Same as above 4x50
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 36
Warm-up - Free 100, Distance
per stroke 100
Mixed Bag - Swim, Odds Free
evens Choice, 12 x 50 very short
rests, Kick Choice 200, Free 6 x
25 :10 rest
IM - Pull any order 200, Kick no
board 200, Kick with board 200,
Swim usual IM order 100
Swim-down - Breast,
Exaggerated glide 150
Stretch
W
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1
6
Rest
Swim Workout 37
Warm-up - Free, 3 x 100 25 sec.
rests, 3 x 75 20 sec. rests
3 x 50 15 sec. rests,
3 x 25 10 sec. rests
IM - Free Fly Free 75
Free Back Free 75,
Free Breast Free 75
Fly Back Breast 75
Breaststroke - Pull 150
Swim 6 x 50 on :75
Freestyle - Kick 150 6 x 25
Pull 100 DPS (Distance Per Stroke,
concentrate on getting maximum
distance per stroke)
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 38
Warm-up - Free 100, Breast 75
Back 50, Fly 25
IM - Swim 4 x 125 rotate the 50
Stroke + Free -
100: 25 Fly, 75 Free
100: 25 Back, 75 Free
100: 25 Brst, 75 Free
IM - Long rests between the
sets of 25s, 4 (4 x 25) 10 sec.
rests between 25s
Free 200, IM, Kick 4 (4 x 25)
Swim down - Pull, Free, Kick
300
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 39
Freestyle - Swim, 1 length easy,
1 length hard, 2 lengths easy, 2
lengths hard1250, Kick 300,
Pull 100
IM - Swim, Fly, Bk, Br, Free 100
Bk, Br, Free, Fly 100
Br, Free, Fly, Bk 100
Free, Fly, Bk, Br 100
Stretch
Ready, Set - GOAL!
W
e
e
k

1
7
Go up 3 days
a week Swim
*Any 3 days
of week
skipping a day
in between
workouts
(ie. Tuesday,
Thursday,
Saturday )
Resistance
Train
*Any 2 days
of week
skipping a day
in between
workouts
Follow
Swimming
Resistance
Training
Program
Stretch
After workout.
Follow Swim
Flexibility
Training
Program
Rest
Swim Workout 40
Warm-up - Free 100, IM 100
Kick (no board) 100
Free - 2 x 50 on :60
2 x 100 on 2, 2 x 150 on 3
1 x 200, 2 x 150 on 3
2 x 100 on 2, 2 x 50 on :60
IM - Kick 100, 4 x 50
#1 25 Fly, 25 Bk
#2 25 Bk, 25 Br
#3 25 Br, 25 Fr
#4 25 Fr, 25 Fr
Swim-down - Pull Choice 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 41
Warm-up - Choice 200
Freestyle - 15 x 50, 3 on 60
3 on 55, 3 on 50
3 on 55, 3 on 60
Choice - Kick 200
IM - Swim any order 200
Pull continuous 3 x 100
Worst stroke 10 x 25
IM - Swim hard 100
Swim-down - Choice pull 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 42
Free + Choice - Free: count
strokes 400
Choice (not free) - 6 x 100
Free - Fewer strokes 300
2nd choice - (not free)
Free - Fewer strokes 6 x 50
3rd choice - (not free) 6 x 25
Kick - Free 100, Choice 6 x 25
Stretch
W
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1
8
Rest
Swim Workout 43
Warm Up - Kick 100, Pull 100
Free 100
Free - 4 (4 x 100)
Swim rst one comfortably
#2 3 sec. faster, #3 3 sec. faster
#4 3 sec. faster, Rest almost a
minute before repeating.
Swim-down - IM no board 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 44
Warm Up - Swim 200
Free + Choice - Free 300
1st Choice 4 x 100, Free 200
2nd Choice 4 x 75, Free 100
3rd Choice 4 x 50, Free 50
4th Choice 4 x 25
Kick - Free (silent underwater
kick) 100, Choice 4 x 25
Swim-down - Pull choice 100
Stretch
Resistance
Train
Resistance
train using
Resistance
Training
Program
Stretch
Swim Workout 45
Warm-up - Swim Choice 300,
Pull Free 200, Kick Free 100
Free odd#s, Choice even #s
- 20 x 50, 15 sec. rest between
50s
IM - Drills 100, Kick 100, Pull
100, Swim 100
Stretch
Ready, Set - GOAL!
SWIMMING STRENGTH TRAINING
SHOULDER - 11 Raise: Side-Lying
With trunk supported, raise dumbbell toward ceiling.
Do 2-3 sets. Complete 10-15 repetitions.
Repeat on both sides.
SHOULDER - 14 Raise: Front (Dumbbell)
Back straight, raise
dumbbell forward.
Do sets. 2-3
Complete10-15
repetitions.
SHOULDERS - 2 Press: Sitting (Dumbbell)
Palms in, press to straight
arms, rotating to palms
forward at end of movement.
Do sets. 2-3
Complete repetitions. 10-15
LEGS: GLUTES / THIGHS - 15 Lunge: Side (Dumbbell)
Head up, back straight, step
forward and to side, bending
forward leg until thigh is
parallel with floor.
Alternate legs.
Do sets. 2-3
Complete10-15
repetitions.
LEGS: GLUTES / THIGHS - 17 Step-Up (Dumbbell)
Head up, back straight, step
up on box, bringing other
leg up toward chest.
Alternate step-up leg.
Do sets. 2-3
LEGS: GLUTES / THIGHS - 1 Kick Back
Leg tucked to chest, keeping hips level, drive leg back and
up until straight and slightly above level with body.
Do sets. Complete repetitions. 2-3 10-15
ABS - 11 Twist: Supine (Dumbbell)
Bridge trunk, head, neck
and shoulders supported,
arms extended over head
holding dumbbell. Rotate
trunk to the right, keeping
arms extended. Repeat to
other side.
Do sets. 2-3
ABS - 1 Crunch (Dumbbell)
Hold dumbbell on upper chest, low back supported. Tighten
abdominals by bringing ribs toward pelvis until shoulders
clear ball. Do sets. Complete repetitions. 2-3 10-15
CHEST - 10 Push-Up: Wide Hands
Chest a few inches from floor, push up until arms are
straight.
ARMS: TRICEPS - 8 Extension: Lying (Dumbbell)
Straighten arms, keeping upper arms perpendicular to floor.
BACK: TRAPS - 1 Row: Upright (Dumbbell)
Knees slightly bent,
lift weights to chin,
leading with elbows,
dumbbells close
together.
Do sets. 2-3
Complete 10-15
repetitions.
BACK: LOW - 1 Leg / Arm Lift: Alternating
Arms and legs as straight as possible, raise opposite arm and
leg. Alternate sides.
STRETCHING EXERCISES
HAMSTRINGS - Forward Bend
With feet shoulder-width apart and pointing straight forward,
and with knees bent, lower hands toward floor until stretch is
felt. Hold for at least 15 seconds. Bend knees further to
return to standing position.
HAMSTRINGS - Leg Raise
With hand behind hamstring, but not knee, gentlypull leg
forward until stretch is felt. Hold at least 15 seconds. For
more stretch, move hands up the leg toward ankle. Repeat
with other leg.
UPPER LEG - Quadriceps
Pull heel toward buttocks and
push the same side hip forward
until stretch is felt in front of
thigh. Hold at least 15 seconds.
Repeat with other heel.
LOWER LEG - Achilles / Gastroc
With back leg straight, move
hips forward until stretch is
felt. Hold at least 15 seconds.
Repeat with other leg.
GROIN - Thigh Adductors
With elbows inside knees
and thumbs inside feet,
gentlypush knees out-
ward until stretch is felt.
Hold at least 15 seconds.
GROIN - Thigh Adductors
With legs apart, slide hands forward until stretch is felt. Hold
at least 15 seconds.
HIP OBLIQUE - External Rotators
Keeping head, neck and
back flat, bring right leg
over left. Use right leg to
pull left leg to floor until
stretch is felt. Hold at least
15 seconds. Repeat with left
leg over right.
HIP OBLIQUE - Iliotibial Band / Abductors
Cross left leg over right leg. Bend
left knee slightly. Lean to left until
stretch is felt over outside of right
hip. Hold at least 15 seconds. Repeat
to other side, with right leg over left.
ABDOMEN - Abdominals (Mild)
With hands in small of back,
arch back until stretch is felt.
CHEST - Pectorals
With arms forming a T, lean
forward until stretch is felt.
Slide
arms up to form a V and
repeat the stretch.
LOWER BACK - Lumbar Rotators
Keeping back flat and feet together, rotate knees to one side.
Hold at least 15 seconds. Repeat to other side.
LOWER BACK - Mid and Lower Extensors
With legs crossed, lean forward until stretch is felt. Reach
forward with arms. To return, put forearms on knees and
push. Hold at least 15 seconds.
ARMS - Triceps
Pull elbow behind head
until stretch is felt. Re-
peat with other elbow.
ARMS - Biceps
With arms straight and
fingers interlaced, raise
arms until stretch is felt.
.
SHOULDERS - Rotator Cuff
Pull right arm down with
left hand until stretch is felt.
Repeat with other side.

Intermediate Swimming Program: Ready, Set - Goal!

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