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Swimming Programs

This document outlines a weekly swimming training plan consisting of 4 days of swimming and 1 day of recovery swimming. Monday's session includes 4x100 descending freestyle, 8x50 backstroke, 4x100 breaststroke, and 8x50 fly, along with warm up, cool down, and IM work. Tuesday has 20x50 IM, 10x50 free, 10x50 fly, and 8x50 IM, plus warm up and cool down. Wednesday contains 4x100 free breathing drills, 4x200 IM, 4x200 freestyle pull, and 2x100 fly. Thursday is the "400 Joy Set" featuring intervals up to 2x200 and 1x400. Friday has 1x50 -

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Ryan Landsberg
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155 views2 pages

Swimming Programs

This document outlines a weekly swimming training plan consisting of 4 days of swimming and 1 day of recovery swimming. Monday's session includes 4x100 descending freestyle, 8x50 backstroke, 4x100 breaststroke, and 8x50 fly, along with warm up, cool down, and IM work. Tuesday has 20x50 IM, 10x50 free, 10x50 fly, and 8x50 IM, plus warm up and cool down. Wednesday contains 4x100 free breathing drills, 4x200 IM, 4x200 freestyle pull, and 2x100 fly. Thursday is the "400 Joy Set" featuring intervals up to 2x200 and 1x400. Friday has 1x50 -

Uploaded by

Ryan Landsberg
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Week 1

Monday
200m Warm up
4x100 descending Freestyle @1.45
8x50 [email protected]
4x100 breaststroke @2.00
8x50 Fly @1.00
200 Easy
4x50 I.M order MAX @1.00
4x50 I.M kick MAX @1.30
200 Warm Down
(2.4 km)

Tuesday
200m Warm up
100m Freestyle Kick
20x50 I.M @55s
200 Easy
10x50 Free MAX @1.20
10x50 Fly MAX @2.00
8x50 I.M MAX
400 Warm Down
(3.1km)

Wednesday

200 Warm up
4x100 Free (Breathing 3,5,7) @1.40
4x200 I.M @3.30/3.30/3.15/ Max on Last under 2.30
200 Easy
4x200 Freestyle Pull @3.00
2x100 Fly @2.00
400 Easy
(3km)

Thursday
400 Joy Set
400 Warm up
4x100 kick of your choice
8x50 @45
4x100 @1.30
2x200 @3.00
1x400 Under 6.00
8x50 @45
400 Warm Down
(3.2km)

Friday
200 Warm Up
1x50 10x50 Each Set in I.M order starting with Fly one Hard one Easy
@1.00
200m Easy
(3150m)

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