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
