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 fi 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 fi 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 don’t 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 fi ve more times for a total of 6 x 100 swims.
Ready, Set - GOAL! ADVANCED 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 effi ciency and • fi nding the correct rhythm for yourself. With free and back, emphasize a long body line, hip and shoulder rotation, minimizing resistance. With breast and fl 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 DrillsSwimming drills are specifi c movements, done repetitively to help with your stroke technique. They can help you get more effi cient 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.
FREESTYLEYou 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 DrillsCatch-up is used to isolate one arm, and practice a long stroke and body position. In freestyle or fl 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 fi ngertips never leave the water as your arm moves forward during the stroke recovery. You drag your fi ngers through the water, slightly off to the side of your body, focusing on body roll and keeping your elbows pointed up.
BREASTSTROKEThe 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 swimmer’s 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! ADVANCED SWIMMING PROGRAM
Copyright © 2010 The Regents of the University of Michigan
Recovery - In the fi 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 fl 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 fl owing circular path, accelerating as they kick and return together and straight, providing a streamlined position.
Breaststroke DrillsTwo-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. It’s 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.
BACKSTROKEThe supine body position for backstroke is fl 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 fi nger entering the water fi rst. Legs should be stretched out with toes pointed (plantar fl 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 fi 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 fi nger fi 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! ADVANCED SWIMMING PROGRAM
Copyright © 2010 The Regents of the University of Michigan
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 fi nger tips fi rst, leading with the thumb. Fingers should be together with palms fl 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 fi nger facing upwards. Arms must clear the surface as they are ‘thrown’ over and forwards. Palms remain facing outwards, naturally giving a thumb-fi rst entry.
Butterfl y DrillsSingle 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 fi 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
Copyright © 2010 The Regents of the University of Michigan
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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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
StretchAfter workout. Follow Swim Flexibility Training Program
Rest
Swim Workout 1
Warm-up - Drill Choice(see drill sheet) 300
Freestyle - 4 x 50 on :40 4 x 50 on :50, 4 x 50 on :60Kick - 200, 8 x 25 on :40
IM - Fly + Back 50 + 150Fly + Breast 50 + 150Fly + Free 50 + 150 IM 100
Choice - Pull least favorite stroke 4 x 100Pull favorite stroke 4 x 50
Swim down - 2 x 100
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 2
Warm-up - Choice 300
Free + Choice - Kick 200 12 x 25 10 sec. rest, Pull 200, 10 x 50 rest as needed, Swim 200, 10 x 75 rest as needed
IMDrills 200Swim 100Kick 200
Swim down - Choice 200
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 3
Warm-up - Drill Choice(see drill sheet) 300
Freestyle - 4 x 50 on :404 x 50 on :50, 4 x 50 on :60
Kick 200, 8 x 25 on :40
IM - Fly + Back 50 + 150Fly + Breast 50 + 150Fly + Free 50 + 150, IM 100
Choice - Pull least favorite stroke 4 x 100, Pull favorite stroke 4 x 50
Swim down - 2 x 100
Stretch
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Rest
Swim Workout 4
Warm-up - 500, 1 length easy, 1 hard, 2 easy, 2 hard..500 reverse hard to easy
Fly & Free - 100: 25 fl y, 75 free100: 25 free, 25fl y, 50 free100: 50 free, 25 fl y, 25 free100: 75 free, 25 fl y
Back & Breast - 2 x 150: 100 back, 50 breast 2 x 15050 back, 100 breast
Free - Kick 8 x 50 on :60Swim 8 x 75 + 25: moderate 7510 sec. rest then hard 25
Swim down - Pull Free 300
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 5
Warm-up - Choice non-stopSwim 100, Kick (no board) 100Drills 100, Swim 100
IM - 125: 25 easy fl y, 75 mod. free, 25 hard fl y, 125: same as above back, free, back, 125: breast, free, breast, 125: all free, 25 easy, 75 mod., 25 hard
Free + Choice - Free easy 400Choice hard 4 x 100, Free easy 300, Choice harder 4 x 75, Free easy 200, Choice hardest 4 x 50, Free easy 100, Choice all out 4 x 25
Swim down - Catch up free 200
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 6
Warm-up - 5001 length easy, 1 hard, 2 easy, 2 hard. 500 reverse hard to easy
Fly & Free - 100: 25 fl y, 75 free100: 25 free, 25fl y, 50 free100: 50 free, 25 fl y, 25 free100: 75 free, 25 fl y
Back & Breast - 2 x 150: 100 back, 50 breast, 2 x 15050 back, 100 breast
Free - Kick 8 x 50 on :60Swim 8 x 75 + 25: moderate 7510 sec. rest then hard 25
Swim down - Pull Free 300
Stretch
Ready, Set - GOAL!
Advanced Swimming Log
SwS im
SStretcMy Goals: Swim 3 days a weekSwim approximately 3000 yards a workout 1760 yards = 1 mile 70.4 lengths in one mile for 25 yard pool
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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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
StretchAfter workout. Follow Swim Flexibility Training Program
Rest
Swim Workout 7
Warm Up - Drills 400, 1-arm FlyCatch up free
Freestyle + Stroke - Swim Free 400, Swim Favorite Stroke 4x100, Kick Free 300, Swim 2nd favorite stroke 6 x 75, Pull Free 200, Swim 3rd favorite stroke 8 x 50, Swim Free 100, Swim Least Favorite Stroke 8x25
IM - 100
Swim Down - 200
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 8Warm–up - Reverse IM 400(free, br, bk, fl y)
Free - Swim ladder 165011 lengths, 10, 9,down to 1 (10 sec. rest between)
Kick 200
IM - Loosen up 100 Swim 20 x 255 of each stroke
Swim-down - 200
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 9
Warm Up - Drills 400, 1-arm FlyCatch up free
Freestyle + Stroke - Swim Free 400, Swim Favorite Stroke 4x100, Kick Free 300Swim 2nd favorite stroke 6x75Pull Free 200, Swim 3rd favorite stroke 8x50, Swim Free 100Swim Least Favorite Stroke 8x25
IM - 100
Swim Down - 200
Stretch
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Rest
Swim Workout 10
Warm-Up - Swim Choice 500
Freestyle - 2x 50 on:452x100 on 1:30, 2x 150 on 2:151x 200 on 3:0, 2x 150 on 2:152x 100 on 1:30, 2 x 50 on :45
Backstroke - Kick & Swim1 length kick no board1 length swim 300
IM - Swim 300
Swim-down - Pull 300
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 11
Warm-up3 x 150 rest :15 between 150’s
Free 2 x 200: 20 sec. rest4 x 100: 15 sec. rest8 x 50: 10 sec. rest16 x 25: 5 sec. rest
Choice (no free)Pull 300Kick 200Swim 15 sec. interval 6 x 25 (no board)
Swim down
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 12
Warm-Up - Swim Choice 500
Freestyle - 2x 50 on:452x100 on 1:30, 2x 150 on 2:151x 200 on 3:0, 2x 150 on 2:152x 100 on 1:30, 2 x 50 on :45
Backstroke - Kick & Swim1 length kick no board1 length swim 300
IM - Swim 300
Swim-down - Pull 300
Stretch
Ready, Set - GOAL!
Advanced Swimming Log
Copyright © 2010 The Regents of the University of Michigan
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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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
StretchAfter workout. Follow Swim Flexibility Training Program
Rest
Swim Workout 13
Warm- Up - Reverse IM 400
Freestyle - Swim descend 5 sec. per swim 4x250
Backstroke - Drill 150Swim 200, 8x25 on :30
Freestyle - Kick 300
IM - Pull 300, Swim 200Kick no board 100
Swim down - Free Swim 150
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 14
Warm-Up - Swim Choice 300Drill, Breast with fl y kick\150Swim breast 100Kick IM (no board) 100
Freestyle - 6x50 on :454x100 on 1:30, 2 x100 on 3”4x100 on 1:30, 6 x 50 on :45IM - 4x 125Rotate the 50
Swim down - Pull choice 100
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 15
Warm- Up - Reverse IM 400
Freestyle - Swim descend 5 sec. per swim 4x250
Backstroke - Drill 150, Swim 2008x25 on :30
Freestyle - Kick 300
IM - Pull 300, Swim 200Kick no board 100
Swim down - Free Swim 150
Stretch
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Rest
Swim Workout 16
Warm-up - Free Drills - one arm, catch-up, ripple, choice 400
Freestyle + IM - 200 1st 25 fl y, rest free 2002nd 25 back, rest free 2003rd 25 breast, rest free 200 IM
Choice - All the same stroke 10 x 75, 1st 5, rest 10 sec.2nd 5, rest 15 sec.
Free - Pull 1 length normal breathing, 1 length minimal breathing 500, Swim all out 2x50
Swim-down 250
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 17
Warm-up - Swim choice 300
Free - Swim time trial, 5 seconds slower 1005 x 100 on 1:30, 5 x 100 on 1:45
Butterfl y - Drills 1 arm, kick with arms in stream line 200 4 x 25 on :60, 4 x 25 on :45
Backstroke - Drills 1 stroke, kick on side, other arm kick 200 8x25 on :35
Breaststroke - Drills 1 stroke, 2 kicks, 2 strokes, 1 kick, fl y kick200 8x25 on :40
Freestyle - Drills 1 arm, catch-up200 8x 25 on :30
Swim-down - Pull choice 200
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 18
Warm-up - Free Drills- one arm, catch-up, ripple, choice 400
Freestyle + IM - 200 1st 25 fl y, rest free 200, 2nd 25 back, rest free 200, 3rd 25 breast, rest free 200 IM
Choice - All the same stroke 10 x 75, 1st 5, rest 10 sec.2nd 5, rest 15 sec.,
Free - Pull 1 length normal breathing, 1 length minimal breathing 500
Swim all out - 2x50
Swim-down - 250
Stretch
Copyright © 2010 The Regents of the University of Michigan
Ready, Set - GOAL!
Advanced Swimming Log
Ready, Set - GOAL!
Advanced Swimming LogSunday Monday Tuesday Wednesday Thursday Friday Saturday
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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
StretchAfter workout. Follow Swim Flexibility Training Program
Rest
Swim Workout 19
Warm-up - Free 500
IM + Freestyle - 4x50:one of each stroke3x100: Fl/Bk,Bk/Br,Br/Fr2x150:Fl/Bk/Br, Bk/Br/Fr, 200:IM
Kick - 300:Free 12x25: 4 of each, Swim 100:easy IM or Free
Choice - Pull 4x200 build-ups
Swim-down - 200
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 20
Warm-up - 400
Freestyle - 15x50: 5 on :405 on :35, 5 on :45300: 8x25, 4 on :25, 4 on :35
IM - 175: 50 fl y, 100 back, 25 fl y175: 50 back, 100 breast, 25 back, 175: 50 breast, 100 free, 25 breast, 3 x125: same order, 25, 75, 25, 3x75: 25 each
Swim-down - 100
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 21
Warm-up - Free 500
IM + Freestyle - 4x50:one of each stroke3x100: Fl/Bk,Bk/Br,Br/Fr2x150:Fl/Bk/Br, Bk/Br/Fr, 200:IM
Kick - 300:Free, 12x25: 4 of each, Swim 100:easy IM or Free
Choice - Pull 4x200 build-ups
Swim-down - 200
Stretch
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Rest
Swim Workout 22
Warm-up - Free and Choice 400100 swim, 100 catch-up100 choice
IM - Swim 200, IM 300, Back, Breast, Free 225, Breast, Free 150, Free 75
Kick - Fly, free, back, free breast, free 3x 150
Freestyle - Pull easy 2004 x 50 on :40, 4 x 50 on :454 x 50 on :50, Free 200
Swim-down - 200
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 23
Warm-up - Swim 300, Kick 100Pull 100
Fly + Free - 4x100, #1 fl y, free, fl y, #2 free, fl y, free#3 fl y, free, fl y, #4 free, free, fl y
Kick - Fly 100
Back - Swim 200, Kick (no board), 8 x 25 10 sec. rest, 8 x 50 on :60
Breaststroke - 200 8x25 on :40
Freestyle - 12x50 on :45
Swim-down - 200
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 24
Warm-up - Free and Choice 400100 swim, 100 catch-up100 choice
IM - Swim 200, IM 300Back, Breast, Free 225Breast, Free 150, Free 75
Kick - Fly, free, back, free breast, free 3x 150
Freestyle - Pull easy 2004 x 50 on :40, 4 x 50 on :454 x 50 on :50, Free 200
Swim-down - 200
Stretch
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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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
StretchAfter workout. Follow Swim Flexibility Training Program
Rest
Swim Workout 25
Warm-up - Swim Free 200Pull IM 100, Kick Choice 100
Free - Swim each effort 5 sec. faster 4x 250, Kick 16x25 10 sec. rest, Pull very easy 100
IM - Swim 4 x 125, #1 Fly, Bk, Br#2 Bk, Br, Fr, #3 Br, Fr, Fly#4 Fr, Fly, Bk, Kick Alternate lengths fl y and breast 200Swim All Out 200
Swim-Down - Choice 200
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 26Warm-up - Swim free 200
IM - Swim easy 300Kick no board 200, Swim 100
IM + Stroke - Swim IM 400Fly or Free 4 x 50, Kick Fly 100Swim IM 300, Back 6x50 on :60Kick back 100, Swim IM 200Breast 8x50 on :60Kick Breast: touch heels 100Swim IM 100, Free 10x50 on :50Kick Free: silent underwater 100
Swim-down - 200
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 27
Warm-up - Swim free 200
Freestyle - 20x50, 5 on :505 on :45, 5 on :40, 5 on :60
Choice - Kick 400
IM - Swim mixed order 300Pull 3 x 100 continuous
Worst Stroke - 12 x 25(attention on technique)
IM - Swim 100
Swim-down - 100
Stretch
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Rest
Swim Workout 28
Warm-up - Drills Choice 200
IM + Freestyle - 3 x 300: 100IM + 100Free3 x 250: 75 Breast + 75 Free3 x 200: 50 Back + 50 Free3 x 150: 25 Fly + 50 Free3 x 100: All Free
Swim-down - Kick Choice 100
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 29
Warm-up - Swim Free 4x300 (descend 5 sec. per swim)
Free - Pull easy 100Swim 4 x 25 on :15Pull easy 100Swim 4 x 25 on :15Pull easy 100 Swim 4 x 25 on :15Pull easy 100, Swim 100 all out
IM - Drills 200, Kick 200 Swim 4 x 100 continuous
Swim-down - 200
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 30
Warm-up: Free Swim 300, Kick 200, Pull 100, Swim 100
IM - Swim Fly 100, Fly, Back: Bk, Br: Br, Fr, 3x 100 :20 rests, Kick Fly 100
Swim Back 100, Back, Br: Br, Fr: Fr, Fly, 3 x 100 :20 rests, Kick Back 100
Swim Breast - 100 Br, Fr: Fr, Fly:Fl, Bk 3 x 100 :20 restsKick Breast 100
Swim Free - 100 Free, Fly: Fly, Bk: Bk, Br 3x100 :20 restsKick Free 100
Choice - 2 x 50 All out with start
Swim-down - 200
Stretch
Copyright © 2010 The Regents of the University of Michigan
Ready, Set - GOAL!
Advanced Swimming Log
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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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
StretchAfter workout. Follow Swim Flexibility Training Program
Rest
Swim Workout 31
Warm-up - Free, Each 5 sec. faster than last one 5 x 200
Butterfl y - Kick 200, Drill 1 arm 200, Pull 2 x 1001 length fl y, 1 length free
Backstroke - Kick & Swim Alternate lengths, no board 200
Breaststroke - Pull 200Drill: 200, 1pull, 2kick, 1pull
Freestyle - Drill: 200, Catch-up
IM - 400 (rest as needed)
Swim-down - Choice 100
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 32
Warm-up - Swim Choice 200Drills: Choice 2 x 100
IM + Stroke - IM 400Free 4x100, IM 300, Breast 4x75, IM 200Back 4 x 50, IM 100, Fly 4 x 25
Choice - Kick 200 8 x 25
Swim-down - Free 200(count strokes and reduce the number per length) 8 x 25
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 33
Warm-up - Reverse IM 200
Freestyle - Swim 300, Swim 6 x 50 on :50, Kick 300Swim 6 x 50 on :40, Pull 300Swim 6 x 50 on :35
Breaststroke - Kick 200
IM - Swim 200
Choice - Swim, Walk-arounds from a start 8 x 25
Swim-down - Choice 200Very long strokes
Stretch
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Rest
Swim Workout 34
Warm-up - Choice 3 x 150
Freestyle - Swim 8 x 125 on 1:45
Butterfl y - 4 x 50 (rest time = swim time)
Kick - 100 front, back, side 200Swim one-arm 100
Double Kick - 8 x 25 on :45
IM - Swim, Kick, Pull, Drill 3x200
Swim-down - Choice 100
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 35
Warm-up - Drills IM 300
IM - Swim easy 300Kick no board 200, Swim 100
Freestyle 400 4 x 100 on 1:30300 4 x 75 on :75200 4 x 50 on :50100 4 x 25 on :30
Swim-down - 100
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 36
Warm-up - Kick IM 400
Butterfl y + Freestyle - alternate 4 x 100
Backstroke - 100 4 x 75
Breaststroke - 100 6 x 50
Freestyle - Catch up 100 12 x 25 on :20 Rest after 6
Kick - silent 200normal 8x25 :10 rest
IM - Drills 300, Swim 200
Swim-down - Free: count strokes 200
Stretch
Copyright © 2010 The Regents of the University of Michigan
Ready, Set - GOAL!
Advanced Swimming Log
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Wee
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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
StretchAfter workout. Follow Swim Flexibility Training Program
Rest
Swim Workout 37
Warm-up - Choice Swim 200
IM - Swim IM 250 with 100 FlyFly or Free 8x50 30 sec. rests
IM - 250 with 100 Back
Back - 6 x 75 25 sec. rests
IM - 250 with 100 breast
Breast - 4 x 100 20 sec. rests
IM - 250 with 100 free
Free - 2 x 200 15 sec. rest
Kick - 8 x 25 :30 rest
Swim-down - Pull Choice 100
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 38
Warm-up - Choice Kick no board 300, Pull 100
Freestyle - Swim timed 200Rest 1” between sets , 2 times (4 x 50 on :40) Time and compare to 1st 200
Breaststroke - Kick 200Drill With one dolphin kick 200 Swim with dolphin movement 8 x 50 on :50
IM - Swim 4 x 125100 IM + 25 stroke
Swim-down - Choice 100Count strokes
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 39
Warm-up - Swim Reverse IM 100Pull Free 100, Swim IM 100
Freestyle - Swim each swim at least 5 seconds faster 4 x 250
Kick 250 10 x 25 on :30
Choice - Pull easy 200
IM - Fly, Back, Br, Free rest at least 30 sec between 4 times 8 x 25, 25’s on :30
Swim-down - Breaststroke minimum number of strokes 200
Stretch
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Rest
Swim Workout 40
Warm-up: ChoiceSwim 250, Kick 250, Pull 250
Freestyle - 15 x 50 3 on :503 on :45, 3 on :40, 2 on :452 on :50
Breaststroke - Kick 150Pull 6 x 50, Swim 150 6 x 50
IM - Swim Rotate the 50(#1 50 fl y, #2 50 back, etc.)4 x 25
Swim-down - Choice 100
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 41
Warm-up - Swim Free 400 Swim Choice 100
Freestyle - Swim, 6 x 25 on :206 x 25 on :20, 6 x 25 on :206 x 25 on :20, rest 30 secs. Between 6 x 25
Backstroke - Swim 200Kick 200, Drill 100, Swim 8 x 50 on :608 x 25 on :35 100
IM - Kick 300, Pull 200Swim 100
Swim-down - Free: count strokes 8 x 25
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 42
Warm-up - Swim, Free 100Fast rpm 100, Max distance per stroke 100, Best 100
IM - 4 x 250 rotate the 100
Breaststroke - 200 single fl y kick every other length8 x 25 on :35
Freestyle - Pull 8 x 100 15 sec. rests, Kick 8 x 25 10 sec. rests
Choice - Swim timed 100
Swim-down - Choice 100
Stretch
Copyright © 2010 The Regents of the University of Michigan
Ready, Set - GOAL!
Advanced Swimming Log
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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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
StretchAfter workout. Follow Swim Flexibility Training Program
Rest
Swim Workout 42
Warm-up - Swim, Free 100Fast rpm 100, Max distance per stroke 100, Best 100
IM - 4 x 250 rotate the 100
Breaststroke - 200 single fl y kick every other length8 x 25 on :35
Freestyle - Pull 8 x 100 15 sec. rests, Kick 8 x 25 10 sec. rests
Choice - Swim timed 100
Swim-down - Choice 100
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 44
Warm-up - Choice 250
Freestyle - 8 x 125 on 1:30Kick 300, Pull very easy 100
IM - Fly or Free 100Fly, Bk..Bk, Br..Br,Fr..Fr,Fly 4x50
Back 100 same as above 4 x 50
Breast 100 same as above 4x50
Free 100 same as above 4x50
Swim-down - Choice 100
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 45
Warm-up - Free 200 Distance per stroke 200
Mixed Bag - Swim Odds Free evens Choice 16 x 50 very short rests, Kick Choice 300 Free 6 x 50 :60 rest
IM - Pull any order 400Kick no board 300 Kick with board 200Swim usual IM order 100
Swim-down - Breast Exaggerated glide 200
Stretch
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Rest
Swim Workout 46
Warm-up - Free, 3003x100 20 sec. rests3x75 15 sec. rests3x50 10 sec. rests3x25 5 sec. rests
IM - Free Fly Free 150Free Back Free 150Free Brst Free 150Fly Back Brst 150
Breaststroke - Pull 200 Swim 8 x 50 on :60
Freestyle - Kick 200, 8 x 25Pull 200 DPS (Distance Per Stroke, concentrate on getting maximum distance per stroke )
Swim-down - Choice 150
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 47
Warm-up - Free 200Breast 150, Back 100, Fly 50
IM - Swim, 4x250 rotate the 100
Stroke + Free - 300: 100 Fly, 200 Free300: 100 Back, 200 Free300: 100 Brst, 200 Free
IM - Long rests between the sets of 25’s, 4 (4 x 25) 5 sec. rests between 25’s
Free - 200
IM - Kick 4 (4 x 25)
Swim down - Pull, Free, Kick 8x75
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 48
Warm-up - Reverse IM 200
Freestyle - Swim, 1 length easy, 1 length hard, 2 lengths easy, 2 lengths hard. 1250, Kick 500 Pull 150
IM - Swim, Fly, Bk, Br, Free 200Bk, Br, Free, Fly 200Br, Free, Fly, Bk 200Free, Fly, Bk, Br 200
Swim-down - Choice 200
Stretch
Copyright © 2010 The Regents of the University of Michigan
Ready, Set - GOAL!
Advanced Swimming Log
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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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
StretchAfter workout. Follow Swim Flexibility Training Program
Rest
Swim Workout 49
Warm-up - Free 200, IM 100 Kick (no board) 100
Free - 4 x 50 on :453 x 100 on 1:30, 2 x 150 on 2:151 x 200 on 3”, 2 x 150 on 2:153 x 100 on 1:30, 4 x 50 on :452 x 50 on 1”
IM - Kick 200, 4 x 125#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 50
Warm-up - Choice 300
Freestyle - 20 x 50, 4 on 454 on 40, 4 on 45, 4 on 50
Choice - Kick 400
IM - Swim any order 300Pull continuous 3 x 100
Worst stroke - 12 x 25
IM - Swim hard 200
Swim-down - Choice pull 200
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 51
Warm-up - Reverse IM 100
Free + Choice - Free: count strokes 800, Choice (not free): 8 x 100Free: Fewer strokes 4002nd choice: (not free)Free: Fewer strokes 8 x 50 200, 3rd choice: (not free)8x25
Kick - Choice 8 x 25
Swim-down - Choice 100
Stretch
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Rest
Swim Workout 52
Warm Up - Kick 300, Pull 200
Free 100
Free - 5 (5 x 100) Swim fi 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 53
Warm Up - Swim 400
Free + Choice - Free 400 1st Choice 4 x 100, Free 3002nd Choice 4 x 75, Free 2003rd Choice 4 x 50, Free 100 4th Choice 4 x 25
Kick - Free (silent underwater kick) 200, Choice 8 x 50
Swim-down - Pull choice 200
Stretch
Resistance Train
Resistance train using Resistance Training Program
Stretch
Swim Workout 54
Warm-up - Swim Choice 500 Pull Free 400, Kick Free 200
Free odd#’s, Choice even #’s 20x50 10 sec. rest between 50’s
IM - Drills 200, Kick 200Pull 200, Swim 2 x 100
Swim-down - Choice 200
Stretch
Copyright © 2010 The Regents of the University of Michigan
Ready, Set - GOAL!
Advanced Swimming Log
Copyright © 2010 The Regents of the University of Michigan
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. 2-3Complete 10-15repetitions.
SHOULDERS - 2 Press: Sitting (Dumbbell)
Palms in, press to straight arms, rotating to palms forward at end of movement.
Do sets. 2-3Complete 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. 2-3Complete 10-15repetitions.
Copyright © 2010 The Regents of the University of Michigan
SWIMMING STRENGTH TRAINING
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. 2-3Complete repetitions.10-15
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. 2-3Complete repetitions.10-15
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
Copyright © 2010 The Regents of the University of Michigan
SWIMMING STRENGTH TRAINING
CHEST - 10 Push-Up: Wide Hands
Chest a few inches from floor, push up until arms are straight.
Do sets. Complete repetitions.2-3 10-15
ARMS: TRICEPS - 8 Extension: Lying (Dumbbell)
Straighten arms, keeping upper arms perpendicular to floor.Do sets. Complete repetitions.2-3 10-15
BACK: TRAPS - 1 Row: Upright (Dumbbell)
Knees slightly bent, lift weights to chin, leading with elbows, dumbbells close together.
Do sets. 2-3Complete 10-15repetitions.
BACK: LOW - 1 Leg / Arm Lift: Alternating
Arms and legs as straight as possible, raise opposite arm and leg. Alternate sides.
Do sets. Complete repetitions.2-3 10-15
Copyright © 2010 The Regents of the University of Michigan
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, gently pull 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.
Copyright © 2010 The Regents of the University of Michigan
GROIN - Thigh Adductors
With elbows inside knees and thumbs inside feet, gently push 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.
STRETCHING EXERCISES
Copyright © 2010 The Regents of the University of Michigan
ABDOMEN - Abdominals (Mild)
With hands in small of back, arch back until stretch is felt. Hold at least 15 seconds.
CHEST - Pectorals
With arms forming a T, lean forward until stretch is felt. Hold at least 15 seconds. Slidearms 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.
STRETCHING EXERCISES
Copyright © 2010 The Regents of the University of Michigan
ARMS - Triceps
Pull elbow behind head until stretch is felt. Re-peat with other elbow. Hold at least 15 seconds.
ARMS - Biceps
With arms straight and fingers interlaced, raise arms until stretch is felt. Hold at least 15 seconds.
.
SHOULDERS - Rotator Cuff
Pull right arm down with left hand until stretch is felt. Hold at least 15 seconds. Repeat with other side.
STRETCHING EXERCISES