Weekly Swim Workouts

Winter 2018 Work

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Swim 4-28-18

Swim Taper Week

1000m Total

  • 20x50

  • 5x50 drill, Catch Up, Finger tip, Catch up, Finger Tip, Kick no board

  • 15x50 on 1:00-1:30

Swim 4-21-18

20x100

  • Warm up

    • 100 Free

    • 100 Catchup

    • 100 fingertip

    • 100 catchup

    • 100 fingertip

  • 15x100 on 2:00-2:15, slow, medium, fast, Kick

Swim 4-14

  • 5min easy swim

  • 1min stretch

  • 10min drill

    • 50 catch up, 50 fingertip, 50 kick no board

  • 2min recovery

  • 15min build

    • 100m easy, 100m moderate, 100m fast, 30s rest

  • 2min recovery

  • 15min speed

    • 100m easy, 100m last 25 fast, 100m last 50 fast 100m last 75 fast, 100m fast

  • Done

 

Swim 4-7

3-2-1

Workout :

  • Swim 300m: 50 fingertip 50swim, 50 catchup 50swim, 50kick (no board) 50swim

  • Swim 200m: Pull Gear

  • Swim 100m: kick with or without board

  • 1min recovery

  • Swim 300m: 100 fingertip, 100 moderate, 100 fast

  • Swim 200m: Pull Gear

  • Swim 100m: Fast

  • 1min recovery

  • Swim 300m: 50x6 on 1:15min

  • Swim 200m: 4x50 on 1:00

  • Swim 100m: 2x50 on :55

  • Done!

Steve Acuna