Warm Up:
500 easy as 5 x 100-(75 free/25 non freestyle)
6 x 100 as 50 kick/50 swim-30 secs. rest
400 snorkel pull with buoy (paddles optional)
3 x 100 kick w/ snorkel descending on 2:00
4 x 50 drill
Main set:
20 x 25 @ 100% effort as follows:
4 @ 2:00
4 @ 1:30
4@ 1:00
4 @ 1:30
4 @ 2:00
Warm Down:
300 easy snorkel pull with buoy (no paddles)
200 easy swim
Total: 3,000 yds.
by Bob Ouellette, NELMSC Coaches Chair
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Warm Up (500): 200 swim, 200 pull, 100 dolphin kick on back with fins
Drills (400)
8x 50 as follows, with fins if you have them
1 arm butterfly
Left arm/right arm/both arms butterfly
1 arm backstroke
Double arm backstroke
Breaststroke with dolphin kick
Breaststroke with 2 underwater kicks
1 arm freestyle
3 free/4 back/3 free drill
Main set (2000)
3x: { 4x 125 on :20R as 75 fly/50 back, 75 back/50 breast, 75 breast/50 free, 75 free/50 fly
{ :30R between rounds
(after all 3 rounds of 4x 125s)
5x 100 IM on :30R, focus on perfect turns, walls, and breakouts
Cooldown (500)
300 easy freestyle
4x 50 alternating back/breast