Technique Schedule 1
Type: F/C & B/C Technique/drills
Duration: 60 Minutes
Distance: 2800
Set Category Set Description Set Intervals
Warm up 100m F/C easy
100m F/C drill (legs, R/arm, L/arm, full)
As above in B/C
Warm up set: 5x100m F/C drills (use some of: legs, catch-up,
fist swimming, finger dragging,
C/wings, R/arm 12.5 L/arm 12.5m, full) rest 15 sec.
5x100m B/C drills (USE some of: legs only ,
R/arm extended 12.5m L/arm extended 12.5m,
half-sidestroke (1st upsweep drill), 2nd upsweep
drill, R/arm B/C 12.5m L/arm B/C 12.5, full) rest 15 sec
Main set: 5x100 BrS rest 15 sec.
Sprint 6*50m (25m BrS sprint, 25m easy F/C) off 2 min.
Pull set 6x75m F/C pull on 1:30
Power 6 off .. at 5’ level drop with hands by side and jump
as high as possible Off 30 sec
Swim down 200m own choice easy
Technique Schedule 2
Type: BrS Technique/drills
Duration: 45 Minutes
Distance: 2000
Set Category Set Description Set Intervals
Warm up 400m F/C KSDS
(Kick, Swim, Drill, Swim) pick-up pace
400m B/C KSDS
Main set 8x75m BrS drills (USE some of:
BrS legs on back, Dolphin kick BrS arms,
pull only, 2 kicks/1 pull, full) rest 0:20 sec
Sprint 16x25m (4 B/F sprint, 4 B/C on 1:00
4 BrS, 4 F/C)
Swim down 200m own choice easy
Start/Turn Technique Schedule 3
Type: Starts/Turns
Duration: 60 Minutes
Distance: 1000
Set Category Set Description Set Intervals
Warm up 200m F/C & 200 B/C pick-up pace
Main set 3x50m F/C
3x50m B/F
3x50m BrS
3x50m B/C
7m apart with a proper turn
Turns Start in middle of pool, work on turns, 4 of each stroke
Sprint 3x25m (each of F/C, B/F, BrS & B/C .. use a proper start count,
Work on dive, start technique, sprint 25m, walk back
Swim down 100m own choice easy
Start/Turn Technique Schedule 4
Type: Starts/Turns
Duration: 45 Minutes
Distance: 1000
Set Category Set Description Set Intervals
Warm up 100m F/C & 100 B/C pick-up pace
Turns Start in middle of pool, work on turns, 4 of each strok
Sprint 3x25m (each of F/C, B/F, BrS & B/C .. use a proper start count,
Work on dive, start technique, sprint 25m, walk back
25m B/F only replay
Swim down 100m own choice easy
Technique/Endurance Schedule 5
Type: All strokes
Duration: 120 Minutes
Distance: 4550
Set Category Set Description Set Intervals
Warm up 100m F/C easy
100m F/C drill (legs, R/arm, L/arm, full)
200m (alternative lengths B/C & BrS)
Drill set 8x100m B/C drills (USE some of: legs only ,
R/arm extended 12.5m L/arm extended 12.5m,
half-sidestroke (1st upsweep drill), 2nd upsweep drill,
R/arm B/C 12.5m L/arm B/C 12.5, full) rest 0:20 sec.
Basic Endurance 12x100m F/C .. TT is 75% of PB rest 0:20 sec
Sprint set 3 x (3x50m) (25m sprint, 25m easy F/C ..
1st 25m B/F, 2nd BrS, 3rd F/C) off 2:00
Drill set 6x75m BrS drills (USE some of: BrS legs on back,
Dolphin kick BrS arms, pull only,
2 kicks/1 pull, full) rest 0:20 sec
6x100m B/F drills (B/F legs, R/arm 12.5m
L/arm 12.5m, 3 R/arm 3L/arm, full) rest 0:20 sec.
Sprint set 16x25m
(4 B/F, 4 B/C, 4 BrS, 4 F/C) on 0:45 sec
Swim down 300m own choice easy
Endurance Schedule 6
Type: Freestyle distance
Duration: 120 Minutes
Distance: 5950
Set Category Set Description Set Intervals
Warmup: 250 SKIPS steady pace
(Swim, Legs, IM order, Pull, Swim)
Main set: 1 x 500 F/C @ 7:00 Rest 0:15
4 x 100 F/C @ 1:15 Rest 0:15
1 x 400 F/C @ 5:40 Rest 0:15
4 x 200 F/C @ 2:40 Rest 0:15
1 x 300 F/C @ 4:00 Rest 0:15
4 x 300 F/C @ 4:00 Rest 0:15
1 x 200 F/C @ 2:40 Rest 0:15
4 x 400 F/C @ 5:20 Rest 0:15
1 x 100 F/C @ 1:20 Rest 0:15
Cool-down 200 B/C easy
The point of the main set is a broken-up 1500 (500,400,300,200,100) on 1:20 base...
which is the easy, recovery part of the set, and the hard 4 x (100,200,300,400) on 1:15 base... which was damn hard come the set of 4 x 400's...
Endurance & Aerobic Schedule 7
Type: Freestyle distance
Duration: 120 Minutes
Distance: 4400
Set Category Set Description Set Intervals
Warm up 1 x 600m as: ( pick up the pace thru' the warm up )
2 x 100 choice
4 x 50 choice
8 x 25 choice
Main set 4 x 600 as: ( 85% effort )
300m split: 100 F/C, 100 BrS, 100 B/C 0:20 rest
200m split: 100 F/C, 100 BrS, 0:20 rest
100m F/C ) 0:20 rest
4 x 200m B/C, descending 1-4, ( 85-95% effort ) 0:30 rest
Sprint set 16 x 25m on 0:45
4 B/F, 4 B/C, 4 BrS, 4 F/C
Swim down 200 mixed strokes easy
Endurance/ Aerobic Schedule 8
Type: Freestyle
Duration: 120 Minutes
Distance: 4950
Set Category Set Description Set Intervals
Warmup 900 SKIPS
6x150 on 2:00 Gently Desc 1-6
(150m of Swim, Legs, IM order, Pull, Swim)
Main set 3x250 F/C on 3:00
3x150 F/C on 2:00
3x50 F/C on 1:00
2x250 F/C on 2:55
2x150 F/C on 1:55
2x50 F/C on 0:55
1x250 F/C on 2:50
1x150 F/C on 1:50
1x50 F/C on 0:50
Kick set 5x100 on 2:30
Sprint set 16 x 25m on 0:45
4 B/F, 4 B/C, 4 BrS, 4 F/C
Warm down: 200 choice
The crux of the practice is the 2nd round. Grit, grin, and bear it!
Endurance/ Aerobic Schedule 9
Type: Freestyle Pace Set
Duration: 60 Minutes
Distance: 2600
Set Category Set Description Set Intervals
Warmup: 300 B/C
300 B/C … KSDS
300 Rev IM … KSDS
Main: 15x100 F/C on 1:45
This is a pace set. Try to do the 1st 100 on 1:30 pace *exactly* The second
on 1:29, the third on 1:28 and so on. Obviously you will run out of steam before
set. That’s where the fun begins :) Whatever is the last goal pace that you can
hit, hold that pace until the set is done.
Warm Down 200 B/C easy
Endurance/ Aerobic Schedule 10
Type: Freestyle
Duration: 120 Minutes
Distance: 4700
Set Category Set Description Set Intervals
Warmup 300 own choice steady
Pull set 6 x 100 F/C Pull on 1:45
Main set 1 x 1650 15 sec rest
(This set is done as a ladder: swim 1 length,
rest, swim 2 lengths, rest, swim 3 lengths,
up to 11 lengths, total distance 1650m)
Kick set 1 x 200 F/C Kick
Main set 1 x 1650 15 sec rest
(This set is the reverse ladder: swim 11
lengths, rest, swim 10 lengths, rest, down
to 1 length, total distance 1650m)
Cool-down 300m own choice easy
Endurance/ Aerobic Schedule 11
Type: Freestyle
Duration: 120 Minutes
Distance: 5100
Set Category Set Description Set Intervals
Warmup: 500 SKIPS steady pace
(Swim, Legs, IM order, Pull, Swim)
3 * 100 F/C build @ 1:30
2 x 50 F/C kick @ 1:00
Main set: 1 x 800 F/C @ 10:40 (1:20base)
8 x 50 F/C @ :45
4 x 200 F/C @ 2:40
4 x 100 F/C @ 1:20
16 x 50 F/C @ :40
1 x 400 all out
100 loosen
Sprint set 6 x 50 B/C on 1:30 min
(first ~12 meters and last ~12 meters)
Warmdown 200m own choice easy
Endurance/ Aerobic Schedule 12
Type: Backcrawl
Duration: 120 Minutes
Distance: 4900
Set Category Set Description Set Intervals
Warmup 900 SKIPS
6x150 on 2:00 Gently Desc 1-6
(150m of Swim, Legs, IM order, Pull, Swim)
Main set 3x250 B/C on 3:00
3x150 B/C on 2:00
3x50 B/C on 1:00
2x250 B/C on 2:55
2x150 B/C on 1:55
2x50 B/C on 0:55
1x250 B/C on 2:50
1x150 B/C on 1:50
1x50 B/C on 0:50
Kick set 5x100 on 4:00
Sprint set 16 x 25m on 0:45
4 B/F, 4 B/C, 4 BrS, 4 F/C
Cool Down 200m choice easy
Endurance/ Aerobic Schedule 13
Type: Backcrawl
Duration: 120 Minutes
Distance: 4500
Set Category Set Description Set Intervals
Warmup: 500 SKIPS steady pace
(Swim, Legs, IM order, Pull, Swim)
4 * 100 F/C build @ 3:00
2 x 50 F/C kick @ 1:00
Main set: 1 x 600 B/C @ 11:00 (1:45base)
8 x 50 B/C @ :50
3 x 200 B/C @ 3:30
4 x 100 B/C @ 1:45
12 x 50 B/C @ :45
1 x 400 all out
100 loosen
Sprint set 4 x 50 F/C on 1 min
(first ~12 meters and last ~12 meters)
Warmdown 200m own choice easy
Endurance/ Aerobic Schedule 14
Type: Backcrawl
Duration: 60 Minutes
Distance: 3200
Set Category Set Description Set Intervals
Warmup 200 F/C
200 Rev IM KSDS
200 F/C Build to high effort to start the blood flow
Main Set 400 F/C--moderately hard
4x100 F/C Desc 1-4 3 sec each .. starting at 1:30
400 IM Mod
4x100 Kick @ 2:00
400 Free ALL OUT
4x100 Free @ 1:20
Warm Down 200 B/C easy
Effort level should be sustained through the whole thing. The last 4x100
should require every bit of effort just to make the last 2. Take rest as you
need it between sets, but never within.
Endurance/ Aerobic Schedule 15
Type: Frontcrawl
Duration: 120 Minutes
Distance: 4550
Set Category Set Description Set Intervals
Warm up 1 x 600m mixed strokes
Main Set 5 x 400m F/C, 50m active rest after each 400
(1st 400 straight thru,
2nd 400 sprint every 4th length,
3rd 400 broken 0:10 at each 100)
8 x 25m FC kick, 0:15 rest
2 x 200m FC alternate drill/swim, 0:30 rest
(catch up, straight arm recovery, touch arm pits
reverse catch up )
8 x 25m FC kick, 0:15 rest
4 x 100m Choice descend 1-4, on 1:45 for FC 2:00
for other strokes
Sub Set 12 x 25m FC sprints on 0:45, concentrate
(1st 3, hand entry roll, catch, scull etc on technique
2nd 3, 'S' sweep pattern don't drop elbows
3rd 3, relaxed recovery, high elbows, symetrical
4th 3, stroke counting )
8 x 25m FC sprints on 0:30
Cool-Down 1 x 400M mixed strokes easy
Sprint Schedule 16
Type: Frontcrawl
Duration: 120 Minutes
Distance: 3400
Set Category Set Description Set Intervals
Warm up 1 x 400m mixed strokes
Warm-up set 8 x 50m .. 25m drill, 25m swim
Main set (Lactate) 6 x 100m >95% effort, on 2:30
(even 100s F/C, odd 100s IM)
1 x 100m active rest
Sprint set 1 9 x 50m choice, build pace 85% - 100% effort on 1:15
(1st 50 full stroke, 2nd 50 kick, 2rd full, repeat)
9 x 50m F/C on 1:00M
(1st 3 50s sprint 1st length,
2nd 3 50s sprint 2nd length
3rd 3 50s sprint)
1 x 100m active rest
Drill set 6 x 50m B/C double turns
(start in center of lane)
1 x 10m active rest
Sprint set 2 12 x 25m IM order sprints on 0:45 .. 100% effort
Cool-down 1 x 200m easy
Endurance/ Aerobic Schedule 17
Type: Frontcrawl
Duration: 120 Minutes
Distance: 5350
Set Category Set Description Set Intervals
Warm up 1 x 400m mixed strokes
8 x 25m sprints, IM order, on 0:45
Main set 1 x 800m F/C, straight thru' 0:30 rest
1 x 50m F/C Kick 0:20 rest
1 x 50m F/C Pull 0:20 rest
1 x 50m F/C Drills 0:20 rest
2 x 400m F/C, sprint every 4th length 0:30 rest
1 x 50m F/C Kick 0:20 rest
1 x 50m F/C Pull 0:20 rest
1 x 50m F/C Drills 0:20 rest
4 x 200m F/C, descend 1-4 on 3:00
1 x 50m F/C Kick 0:20 rest
1 x 50m F/C Pull 0:20 rest
1 x 50m F/C Drills 0:20 rest
8 x 100m F/C, descent 1-4, 5-8 on 2:00
1 x 50m F/C Kick 0:20 rest
1 x 50m F/C Pull 0:20 rest
1 x 50m F/C Drills 0:20 rest
10 x 50m .. building pace on 1:15
10 x 25m IM order on 0:45
Swim down 1 x 200m mixed strokes
Endurance/ Aerobic Schedule 18
Type: Frontcrawl
Duration: 120 Minutes
Distance: 4800
Set Category Set Description Set Intervals
Warmup 300m own choice
Main set 1 x 1200 F/C (alternate 200 easy, 200 hard)
3 x 100 F/C kick .. descend 2sec on each
3 x 300 F/C pull .. descend
3 x 200 F/C at 3:00 rest 0:15
3 x 200 F/C at 2:55 rest 0:15
3 x 200 F/C at 2:50 rest 0:15
Cool-down 300 B/C easy
We made the first 3 x 200 set on the interval, but swam the last two around
3:05. You may want to add a 200 - 300 cool-down to the end of this
work-out.
Anaerobic Schedule 19
Type: Frontcrawl
Duration: 120 Minutes
Distance: 4750
Set Category Set Description Set Intervals
Warm up 1 x 600m as 150 swim, 150 kick, 150 pull, 150 swim
4 x 25M F/C sprints on 0:45
Main set 2 x (5 x 100m F/C) 90%+ effort, on 2:50
6 x 100m F/C, 90%-95% effort, on 2:40
descending 1-3 4-6
Technique set 5 x 50m F/C Pull 0:15 rest
5 x 50m F/C Kick 0:15 rest
5 x 50m F/C Drills 0:15 rest
( left arm / right arm
catch up
finger drag
stroke counting )
Sprint set 10 x 25m F/C sprints on 0:45
(descend 1-4 5-8 9-12 13-16)
10 x 25m IM order sprints on 0:40
Swim Down 1 x 200m mixed strokes
Endurance/ Aerobic Schedule 20
Type: Backcrawl
Duration: 120 Minutes
Distance: 4800
Set Category Set Description Set Intervals
Warmup: 500 SKIPS steady pace
(Swim, Legs, IM order, Pull, Swim)
4 x 50 25 stroke/25 swim
Main Set 6 x (200 F/C, 100 IM, 50 stroke)
Swum in the following manner:
round 1 & 2 - 200 F/C on 3:00, 100IM on 1:35, 50 on :55
round 3 & 4 - 200 F/C on 2:50, 100IM on 1:35, 50 on :55
round 5 & 6 - 200 F/C on 2:45, 100IM on 1:35, 50 on :55
200 B/C easy
Kick set 12 x 50 B/C kick
(50 easy, 50 fast, 50 easy, 2 x 50 fast, 50 easy, easy 50s on 1:00
3 x 50 fast, 50 easy, 4 x 50 fast, 50 easy, fast 50s on :50
5 x 50 fast)
200 full B/C easy
Pull set 400 B/C pull
Sprint set 16x25m (4 on each stroke) off 30 sec.
Cool-down 200 F/C easy
