Swimming

Novice: (total: 1400 yds) W-Up: 100 swim; 100 kick on back; 100 swim; 100 kick on sides 8 x 25 freestyle drills (one-arm, catch-up, fist swim, kick 6 counts-1 pull) Main Set: 5 x 50 build to fast on :10sec rest 100 easy recovery swim (stretch it out) 5 x 50 all fast on :15sec rest 100 easy recovery swim Cool-Down: 100 swim your choice, mix in some other strokes

Intermediate: (total: 2000 yds) W-Up: 200 free, 100 kick. 3 x 100 done as 25 kick, 25 R arm only, 25 L arm only, 25 free. Main Set: Try to make the times for these as consistent as possible. 6 x 100 @ T-pace on :10sec rest 4 x 50 @ T-pace on :10sec rest 4 x 100 @ T-pace on :10sec rest Cool-down: 200 easy swim, mix in some other strokes

Advanced: (total: 3200 yds) W-Up: 500 swim easy 4 x 50 fast kick on :60sec - 1:10 4 x 50 Non-freestyle swimon :10sec rest 200 drill (25 of R arm, 25 of L arm, fist swim, catch-up) - mix it up, take it slow Main Set: 5 x 50 fast on :45 100 easy 10 x 100 on 1:30 100 easy, stretch it out 5 x 50 fast on :45 100 easy 200 fast for a time Cool-down: 100-200 easy swim

Total yards: 3400yds Warm-up: 1000y easy (throw in at least 200 of drills) Main Set: - 3 x [100 fast :10-15 sec rest then 150 easy-moderate on :15 sec rest] free - 4 x 150 (25 sprint, jump out of the pool-5 push-ups, jump or dive in and swim an easy 125 all on :15-20 sec rest) - 4 x 150 (125 moderate pace then 25 fast all on :15 sec rest) - 10 x 25 sprint on :30 interval (not :30 sec rest!) Cool down: 100-200y easy pull