Workouts

Collected from Illinois Masters Coaches
mary Pletch underwater freestyle

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

 

  1. TWO ROUNDS
    • 1 x 100 choice kick at 75% Rest = 20s
      2 x 25 choice kick at 100%                  Rest = 40s
  2.  2 x 100 on 2:00– Weightless buoy drill – 25 on each arm + 50 swim
  3.  

  4. 3 x 100 Drill/Swim– 50 catch-up w/stick + 50 swim
  5.  

  6. 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.
  7.  

  8. 4 x 75 free or back on 1:20 – 50 Exaggerate finish + 50 build to race finish

 

  1. 8 x 50 swim golf on 1:00

 

  1. 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

 

  1. 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

 

  1. 10 x walk-outs with a push-up

 

  1. 6 x 50 kick on 1:00

 

  1. 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)

 

  1. 3 x (25 finish scull + 25 build + 8 press-outs + 20s rest)

 

  1. 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

 

  1. 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
  2.  

  3. 3 x 100 pull on 1:45 – Build by 25s
  4.  

  5. 1 x 400 – Every 4th 25 is streamline kick on your back
  6.  

  7. 4 x 75 Moving Buoy Drill (thighs to knees to ankles) w/ :15s rest
  8.  

  9. 1 x 200 – Alternate 25 scull w/ 25 swim
  10.  

  11. 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.  

  13. 12 x 25 on :35
    Odds: Power push-offs (your choice of stroke)
    Evens: Streamline kick on your back

 

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

 

  1. 2 x 100 pull holding paddles against wrists

 

  1. 2 x 100 Backstroke ball throw drill w/ :20s rest

 

  1. 8 x Press-Outs

 

  1. 4 x 50 on 1:00 – 25 swim + 25 Tarzan

 

  1. 2 x 150 Tighten Up drill

 

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

 

  1. 6 x 50 – Odds = Paddle on Head Evens = Weightless Hands

 

  1. 3 x 100 w/ :15s rest
    First 50 is choice stroke kick w/ board, Second 50 is free kick w/ board

 

 

  1. Kick Ladder – Alternate fast and easy each distance
    25 F + 25 EZ + 50 F + 50 EZ + 75 F + 75 EZ
  2.  

  3. 1 x 200 – 50 Free + 50 fists + 100 free w/ tight core
  4.  

  5. THREE ROUNDS
    2 x 25 Finish drill w/ kick board in between your legs
    1 x 50 Swim w/ strong finish
  6.  

  7. 2 x 150 straight through – 50 Scooter Drill + 50 6-3-6 Drill + 50 Free

 

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

 

  1. 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

 

  1. 8 x 25 on :35 – Power push off w/ underwater dolphins and breakout, then easy to the wall

 

  1. 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
  2.  

  3. TWO ROUNDS
    1 x 150 kick w/ board – 75 moderate + 75 strong
    1 x 200 pull – 100 build + 50 moderately fast + 50 easy
  4.  

  5. 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
  6.  

  7. 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
  8.  

  9. Dryland: Arm circles forward and backwards, Bent over Arm swings, Hip circles forward and backwards, squat to stand, back lunges
  10.  

  11. 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
  12.  

  13. 200 SKPS
  14.  

  15. 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
  16.  

  17. 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)
  18.  

  19. 2 x [choice stroke, all @:10-15s rest]
    25 drill
    50 technique
    75 [build by 25] to 80% effort
    100 kick [last 25 fast]
  20.  

  21. 4 x 75 pull – 25 breathe every 3 + 25 breathe every 5 + 25 breathe every 7
  22.  

  23. 1 x 300 – Alternate 50 fly drill w/ 50 free
  24.  

  25. 1 x 600 straight through
    200 swim + 150 pull w/ buoy + 150 kick + 100 one-arm drill
  26.  

  27. 2 x [choice stroke, all @:10-15s rest]
    25 drill
    50 technique
    75 [build by 25] to 80% effort
    100 kick [last 25 fast]

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