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5 sample swim workouts

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Workout #1 warm up: 500 mix 8 x 50 kick descend by 2 :10 rest Set #1 warm down as needed after each sprint 6 x :48 second sprints ( :48 is the goal time for the 100 fly) 3 of them free kick and 3 of them fly kick Set #2 warm down as […]

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Weight Lifting / Training Guidlines

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WEIGHT LIFTING / TRAINING GUIDELINES FOR SWIMMERS 1. When the core of your training is aerobic you don’t need to lift aerobically. You are lifting for speed and strength. 2. Flexibility is key especially after lifting. Stretching after any lifting to increase blood flow which aids in recovery. You must remain flexible in swimming and […]

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Daily practice advice to incorporate into your workouts

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PRACTICE TECHNIQUES 1. Racing – The drive to win close races to recover from mistakes and overtake your competition, the desire to win!!!! Some swimmers have that desire and others must be taught. You must add racing sets in your workout. Each swimmer must have the ability to start and stop speed (variable speed) thru […]

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Sample workout during taper phase weeks before Champs !

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Day #95 Warm up: start into 300 choice swim @ 70% 6 x 50 choice kick @ 75% :10 rest spend 5 minutes on reaction drills spend 5 -10 minutes on 1 or 2 step relay start with tarzan break outs (or do start, turn, finish drill) 25 easy Set #1 freestyle paddle swim if […]

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Weight Lifting must continue during taper and athletic peaking

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If you lift you must taper lifting also. Do not stop lifting or the benefits of your cross training will be lost.  You must work on speed while continuing to gain strength. The Faster Swimming coach’s guide shows an exact practice schedule for lifting during taper as well as detailed dryland workouts during this crucial […]

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