Workouts

Collected from Illinois Masters Coaches

Date posted:

June 15, 2023

50 Ways to Warm-Up

Summary:

Fifty different warm up sets that can be mixed and matched to whatever distance you choose. Some explanations: Moving buoy starts between the thighs, moves to the knees then ankles. Weightless hands - one hand is resting atop a buoy at the end of an extended arm while the other strokes. Try not to press the buoy down when you breathe. Tighten up - 25 swim with tight abs + 25 swim with retracted shoulders + 25 swim with tight gluts + 25 loosey goosey + 50 everything tight

Warm-Ups – Mix and match

TWO ROUNDS

1 x 100 choice kick at 75% Rest = 20s

2 x 25 choice kick at 100% Rest = 40s

2 x 100 on 2:00– Weightless buoy drill – 25 on each arm + 50 swim

3 x 100 Drill/Swim– 50 catch-up w/stick + 50 swim

2 x 100 – “11” Drill = Start kicking face down, arms forming an “11”
25 L arm only + 25 right arm only + 25 alternate arms + 25 free
Goal: Keep hips high. Don’t let them sink when you breathe.

4 x 75 free or back on 1:20 – 50 Exaggerate finish + 50 build to race finish

8 x 50 swim golf on 1:00

6 x 50 pull on 1:00
Odds: 25 Hand drag recovery drill + 25 free w/ high elbow recovery
Evens: 50 Swinger style recovery freestyle w/ 2-beat kick

4 x 50 strapless paddle pull on 1:15
First 25 is above head scull, face down w/buoy
Second 25 is doggie paddle w/ buoy

10 x walk-outs with a push-up

6 x 50 kick on 1:00

1 x 1000 straight through as follows:
200 choice + 100 streamline kick on your back + 200 choice +
100 catch-up drill + 400 negative split (200 moderate + 200 strong)

3 x (25 finish scull + 25 build + 8 press-outs + 20s rest)

3 x (4 x 25 on :30)
Round 1: Free w/ paddles – Count your strokes
Round 2: Free w/o paddles – Count your strokes (Same count?)
Round 3: Free w/ fists – Keep the same stroke count

2 x (4 x 50 on 1:15)
#1: L arm scooter drill
#2: R arm scooter drill
#3: 25 L arm scooter + 25 R arm Scooter
#4: swim w/ high elbow catch

3 x 100 pull on 1:45 – Build by 25s

1 x 400 – Every 4th 25 is streamline kick on your back

4 x 75 Moving Buoy Drill (thighs to knees to ankles) w/ :15s rest

1 x 200 – Alternate 25 scull w/ 25 swim

6 x 50 two turn 50s from the middle of the pool w/ :15s rest
Work on turns – Fast into and out of the flags

12 x 25 on :35
Odds: Power push-offs (your choice of stroke)
Evens: Streamline kick on your back

Vertical Kick_ 4 x :30s w/ :30s rest
More Challenging: Vertical Kicking – 4 x (:30s free + 10s fly + 20s rest)

2 x 100 pull holding paddles against wrists

2 x 100 Backstroke ball throw drill w/ :20s rest

8 x Press-Outs

4 x 50 on 1:00 – 25 swim + 25 Tarzan

2 x 150 Tighten Up drill

1 x 300 – 100 L arm only + 100 swim + 100 R arm (Opp. arm extend)

6 x 50 – Odds = Paddle on Head Evens = Weightless Hands

3 x 100 w/ :15s rest
First 50 is choice stroke kick w/ board, Second 50 is free kick w/ board

Kick Ladder – Alternate fast and easy each distance
25 F + 25 EZ + 50 F + 50 EZ + 75 F + 75 EZ

1 x 200 – 50 Free + 50 fists + 100 free w/ tight core

THREE ROUNDS
2 x 25 Finish drill w/ kick board in between your legs
1 x 50 Swim w/ strong finish

2 x 150 straight through – 50 Scooter Drill + 50 6-3-6 Drill + 50 Free

4 x 100 on 1:45 50: 6-beat kick, Count your strokes
50: 2-beat kick, Keep same stroke count

4 x 100 FADDLE w/ :20s rest
#1: R fin + L paddle #2: L fin + R paddle
#3: Both fins and both paddles. #4: No fins or paddles

8 x 25 on :35 – Power push off w/ underwater dolphins and breakout, then easy to the wall

4 x (4 x 25 on :30)
#1: Power push off to fast breakout then EZ to the wall
#2: Start EX and accelerate to the wall for a fast finish
#3: All EZ
#4: All Fast

TWO ROUNDS
1 x 150 kick w/ board – 75 moderate + 75 strong
1 x 200 pull – 100 build + 50 moderately fast + 50 easy

8 x 50 on 1:00 #1-2: 12.5 fast + 37.5 moderate
#3-4: 25 fast + 25 moderate
#5-6: 37.5 Fast + 12.5 Moderate
#7-8: All Fast

THREE ROUNDS 3 x 50 w/ :15s rest
Round 1: Kick       #1: Fly        #2: Back     #3: Breast
Round 2: Drill.      #1: Fly        #2: Back     #3: Breast
Round 3: Swim     #1: Fly        #2: Back     #3: Breast

Dryland: Arm circles forward and backwards, Bent over Arm swings, Hip circles forward and backwards, squat to stand, back lunges

3 x 100 pull
50 free – count your strokes + 50 back – count your strokes
Goal: Try to match the stroke number for free and back

200 SKPS

Turn Drills: 3 x tight tuck, 3 x tuck-n-roll, 3 x float, stroke, no-wall turn,
3 x broken turn at wall, 3 x turn from flags

IM Warm up:
4 x 50s (1 of each stroke, focusing on turns)
4 x 100 (50 Stroke with a 3 second pause after each stroke, 50 Free)
400 IM (25 Drill, 25 Kick, 50 Swim)

2 x [choice stroke, all @:10-15s rest]
25 drill
50 technique
75 [build by 25] to 80% effort
100 kick [last 25 fast]

4 x 75 pull – 25 breathe every 3 + 25 breathe every 5 + 25 breathe every 7

1 x 300 – Alternate 50 fly drill w/ 50 free

1 x 600 straight through
200 swim + 150 pull w/ buoy + 150 kick + 100 one-arm drill

2 x [choice stroke, all @:10-15s rest]
25 drill
50 technique
75 [build by 25] to 80% effort
100 kick [last 25 fast]

Welcome Back!

Oct 24, 2022 | Workouts

Want to have fun your first day back to practice? Don’t look at the clock. Rest as long as you want. This is your reward for waking up early and coming to practice.

Long and Aerobic

Oct 24, 2022 | Workouts

The title is Long and Aerobic, but that doesn’t mean the repeat distances are long, just the entire workout. It is a total of 4100 yds and can be completed in 97 minutes. Watch out for the sprint set at the very end!

Getting Ready to Race a 200

Aug 23, 2022 | Workouts

This workout goes out to anyone who wants to swim the 200 without dying. The goal pace is a race pace 200. You have three opportunities to get it right. The first drill is a one arm pull with the opposite arm at side. Breathe on the non-stroking side. This drill forces you to use your hips and core to rotate. The second drill is like a doggie paddle, but with your head in the water watching your entry and catch. Make sure hands enter in front of shoulders, wrist stays straight and elbows are high.