Ready, Set - GOAL! INTERMEDIATE SWIMMING PROGRAM
Ready, Set - GOAL!INTERMEDIATE SWIMMING PROGRAMWelcome to Ready, Set, Goal- Swim.Ready Set Goal is a four month physical activity training tool for beginner, intermediate andadvanced level participants. Ready, Set, Goal Swim was designed to help you take your fitnessability to the next level, or perhaps train for a swimming event.There are three different swim training tools to choose from:Start it up - Is a training tool for beginner swimmers. New swimmers will slowly work themselvesup to swimming a mile.Step it up - Is a training tool for those who want to take their swimming program to the next level.Swimmers will swim approximately 2000 yards a workout.Keep it up - Is a training tool for those who want to maintain their swimmer fitness level and perhapswant some different ideas in keeping their workout interesting. Swimmers will swim approximately3000 yards a workout.What will you need for your swim workouts:Swimsuit - Make sure to rinse out your swimsuit after every workout to prevent the chlorine fromwearing through your suit.Goggles - Barracuda goggles are a little more expensive, but great if you don’t want to have goggleeyes for the rest of the day.Kickboard and Pulley- Most pools have access to kickboards and pulleys, but check it out.Flippers - Are optional but are tons of fun to use during a portion of your workout.A clock - Some workouts include keeping a track of the time you rest between sets.Each swim workout will include:A Warm-Up - Swim at a slower rate to slowly increase heart rate.Workout Body - The body of the workout will include: drills, kicking, pulling, technique, and speedtraining.Swim-down - Swim at a slower rate to slowly decrease heart rate.Stretch - Make sure to stretch the muscle groups you used in your workout. With swimming, thismeans most major muscle groups.A few tips: Stop your workouts if you are feeling major discomfort or fatigue. Afterthe descriptions in some workouts, you may seeAf(:30.)That number refers to how much rest you get(:3afteraft each swim. For example, 6 x 100 on :30meansyou are to swim 100 yards, rest 30meseconds,then repeat five moresetimestim for a total of 6 x 100swims.swCopyright 2010 The Regents of the University of Michigan
Ready, Set - GOAL! INTERMEDIATE SWIMMING PROGRAM DPS refers to distance per stroke which means maximizing your efficiency andfinding the correct rhythm for yourself. With free and back, emphasize a long bodyline, hip and shoulder rotation, minimizing resistance. With breast and fly, keep thebody line long in the front of your stroke. Steady the rhythm, and swim in the frontquadrant of all strokes. You get to be a better swimmer by recovering from the workouts you do, not by doingmore and more swimming without resting and recovering from that swimming. Have fun with the workouts.Technique and DrillsSwimming drills are specific movements, done repetitively to help with your stroke technique.They can help you get more efficient and they can help you become a faster swimmer. Listed beloware some basic technique tips and drills that you can try in some of your workouts.FREESTYLEYou spend most of your time on your edge or side, not your belly.Bilateral breathing - Try to take breaths on alternate sides to help promote this good body roll.Freestyle DrillsCatch-up is used to isolate one arm, and practice a long stroke and body position. In freestyle or flyone arm is stationary, always extended forward (front arm) pointing toward the destination, while theother arm performs the stroke (working arm). You can use a board in catch-up where your front arm isholding a kick board. As the arm trade places, they hand off the board to each other.Fingertip drag is used to promote a high elbow recovery and to make your aware of your hand positionduring recovery. Swum like regular freestyle, except your fingertips never leave the water as your armmoves forward during the stroke recovery. You drag your fingers through the water, slightly off to theside of your body, focusing on body roll and keeping your elbows pointed up.BREASTSTROKEThe breast stroke involves the forward movement of arms and the legs. The sweeping action ofarms includes the following three movements.Outsweep - The outsweep starts with the swimmer’s palms facing each other and placed nearthe chest. The hands are then outstretched with the palms still facing each other; whichresembles an arrow. The hands are now stretched to their full length. The sweeping actionstarts with the palms rotating along the wrists to face away from each. The hands part awayfrom each other to sweep the water without bending the elbows. Until the outsweep iscompleted the hands remain parallel to the surface.Insweep - During the insweep the water is pushed backwards. For this to happen,the hands need to point downwards and push the water. The hands that were ina horizontal plane during the outsweep align themselves in a verticalplane. At the end of the sweep, the palms come back to theposition of facing each other in front of the chest.Copyright 2010 The Regents of the University of Michigan
Ready, Set - GOAL! INTERMEDIATE SWIMMING PROGRAMRecovery - In the final phase, the hands come back to the original position and againwith the palms facing each other.Legs - The leg kick as a whole should be a simultaneous and flowing action, providing themajority of the propulsion. Knees bend as the heels are drawn up towards the seat and toesare turned out ready for the heels and soles of the feet to drive the water backwards. Thelegs sweep outwards and downwards in a flowing circular path, accelerating as they kick andreturn together and straight, providing a streamlined position.Breaststroke DrillsTwo-Count Glide Drill - Hold the streamlined (stretched) position of the stroke for a full count oftwo (one aligator-two aligator). Keep your head down and neck straight. In the breaststroke, be surenot to stop your hands under your body, but only in the extended position. Then, start the pull slowly,pitching the hands outward until they are shoulder width apart, and then accelerate your handsthrough the power phase (the in sweep), continuing all the way through to the recovery. It’s a goodidea to combine this drill with double underwater pull-outs to increase the feel of gliding in thestreamline position.Two-Kick / One-Pull Drill - Hold the streamline for a second kick in each stroke. While doing the secondkick, allow your hands to separate slowly to press your head and chest lower in the water. Keep yourchin down, and look down at the bottom of the pool. This will prepare you for a more powerful in-sweepand recovery.BACKSTROKEThe supine body position for backstroke is flat and horizontal, with ears slightly below the watersurface. The arm should be straight and as inline with the shoulder as possible. Hand should be turnedwith palm facing outwards and little finger entering the water first. Legs should be stretched out withtoes pointed (plantar flexed), and ankles should be relaxed and loose with toes pointing slightlyinwards.Propulsive phase - The arm sweeps through the water in a semi-circle, pulling with force just underthe water surface, pulling to the outside of the thigh.Recovery - The thumb or the back of the hand should exit the water first. The shoulders roll againwith the shoulder of the recovering arm rolling upwards. The arm rotates through 180 degrees overthe shoulder. The palm is turned outwards during recovery to ensure that the hand enters thewater little finger first.Backstroke DrillsSingle Arm (R, L) Drill - Single arm backstroke is always done with the opposite(nonworking) arm at your side. Allow the opposite arm to be completely relaxed, anddo a half-recovery if it feels natural. Concentrate on full hip and shoulder rotation andgreat body position.Rhythm Drill - Single arm backstroke alternating 2 right armsand 2 left arms. Do a half recovery with the non-strokingarm. Focus on rhythm (early hips) andbody position.Copyright 2010 The Regents of the University of Michigan
Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAMBUTTERFLY “FLY”Body Position - Although undulation is unavoidable, the body position should be keptas horizontal as possible to keep frontal resistance to a minimum. Intermittent oralternative breathing will help to maintain this required body position. The body shouldbe face down (prone) with the crown of the head leading the action. The shoulders shouldremain level throughout and the head should remain central and still, looking down untilbreathing is required.Kick - The timing and coordination of the stroke is usually a two beat cycle of leg kicks to onearm cycle. The upbeat of the kick should come from the hip and the ankles should be relaxedwith toes pointed. The legs move upwards without bending at the knees and the soles of the feetpress against the water vertically and backwards. Knees bend and then straighten on thedownbeat to provide propulsion. The legs should accelerate to provide power on the downbeat.Entry - The entry of the hands into the water should be finger tips first, leading with the thumb.Fingers should be together with palms flat and facing outwards. Arms should be stretched forwardwith a slightly bent elbow. Entry should be with arms extended inline with the shoulders.Catch and down sweep - The pitch of the hands changes to a deeper angle with hands almostvertical. The catch and down sweep should begin just outside the shoulder line. Palms remain facingin the direction of travel. The elbow should bend to about 90 degrees to provide the extra powerrequired. The hands sweep in a circular movement similar to breaststroke, but in a downwards path.Upsweep - The pitch of the hands changes to face out and upwards towards the water surface. Elbowsextend fully to straighten the arms and hands towards the thighs.Recovery - Hands and arms must clear the water on recovery. Arms and hands should exit the waterlittle finger facing upwards. Arms must clear the surface as they are ‘thrown’ over and forwards. Palmsremain facing outwards, naturally giving a thumb-first entry.Butterfly DrillsSingle Arm Fly Drills - This drill traditionally has been performed with one arm extended and onearm stroking. Focus on the kick timing of “kick your hands into the water” and “kick your hands out ofthe water”. Accelerate the pull, and snap the hands through the finish and into the recovery. For therecovery portion of the stroke, you can do one of three drill options:Thumb-Tip Drag - Bend your elbow and keep it high. With your palm facing behind you towardsyour feet, stick your thumb down and draft is along the surface of the water. This drill helpskeep your hands and elbows in the proper position at the hand entry.Super-Dolphin - Over-emphasize the “dolphining” undulation of the stroke. During therecovery, reach up straight to the sky with your arm, and look up at your hand, Drive yourupper body upwards as high as possible, and then dive forward as your hand enters outfront, driving your hips upward. Feel the rhythm of the arms with the kick.Copyright 2010 The Regents of the University of Michigan
Ready, Set - GOAL!Intermediate Swimming LogWeek 1SundaySwim*Any 2 days ofweek skipping aday in betweenworkouts(ie. Tuesday,Thursday )MondayRestWeek 3Week 2Resistance Train*Any 2 days ofweek skipping aday in betweenworkoutsFollow SwimmingResistanceTraining ProgramStretchAfter workout.Follow SwimFlexibilityTraining ProgramRestRestTuesdayWednesdaySwim Workout 1Warm-up - Drill Choice 300Freestyle - 4 x 50, 4 x 50, 4 x 50Kick - 200, 4 x 25 15 second restIM - Fly or Free 100, Back 100,Breast 100, Free100, IM100ChoicePull least favorite stroke 4 x 50Pull favorite stroke 4 x 25Swim down - 2 x 50StretchResistanceTrainSwim Workout 3Warm-up - 500Fly & Free - 50: 25 fly, 25 free50: free, fly, 50: fly, free50: free, fly, Back & Breast2 x 100: 75 back, 25 breast2 x 100, 25 back, 75 breastFree - 4 x 75 25: moderate 7510 sec. rest, hard 25Kick - 6 x 50 on :75 “on “ means every 40sec.Swim down - Pull Free 200StretchResistanceTrainSwim Workout 5Warm Up - Drills 200, 1-arm Fly,Catch up freeFreestyle Stroke - Swim Free 400,Swim Favorite Stroke 4 x 100Kick Free 300, Swim 2nd favoritestroke 4 x 75, Pull Free 200, Swim 3rdfavorite stroke 4 x 50, Swim Free 100,Swim Least Favorite Stroke 4 x 25IM - 100Swim Down - 100StretchResistanceTrainResistancetrain in in ySwim Workout 2Warm-up - Drill Choice 300Freestyle - 4 x 50 on :554 x 50 on :65, 4 x 50 on :75(“on” means every 40 sec.)Kick - 200, 4 x 25 15 second restIM - Fly or Free 100, Back 100,Breast 100, Free100, IM100Choice Pull least favorite stroke 4x50Pull favorite stroke 4 x 25Swim down - 2 x 50StretchResistanceTrainSwim Workout 4Warm-up - 500Fly & Free - 50: 25 fly, 25 free50: free, fly, 50: fly, free50: free, fly, Back & Breast2 x 100: 75 back, 25 breast2 x 100, 25 back, 75 breastFree - 4 x 75 25: moderate 7510 sec. rest, hard 25Kick - 6 x 50 on :75 “on “ means every 40sec.Swim down - Pull Free 200StretchResistanceTrainResistance trainusing ancetrain usingResistanceTrainingProgramRestStretchSwim Workout 5ResistanceWarm Up - Drills 200, 1-arm Fly,TrainCatch up freeFreestyle Stroke - Swim Free 400,ResistanceSwim Favorite Stroke 4 x 100train usingKick Free 300, Swim 2nd favoriteResistancestroke 4 x 75, Pull Free 200, Swim 3rdTrainingfavorite stroke 4 x 50, Swim Free 100,ProgramSwim Least Favorite Stroke 4 x 25IM - 100Swim Down - 100StretchStreSttreretcretttchchStretchMy Goals:RestSwim 2 days a weekSwim approximately 2000 yards a workout1760 yards 1 mile70.4 lengths in one mile for 25 yard pool
Ready, Set - GOAL!Intermediate Swimming LogWeek 4SundaySwim*Any 2 days ofweek skipping aday in betweenworkouts(ie. Tuesday,Thursday )MondayRestWeek 6Week 5Resistance Train*Any 2 days ofweek skipping aday in betweenworkoutsFollow SwimmingResistanceTraining ProgramStretchAfter workout.Follow SwimFlexibilityTraining ProgramRestRestTuesdayWednesdaySwim Workout 6Warm-Up -Swim Choice 300Freestyle - 2x 50 on:60, 2x100 on 2:0,2x 150 on 3:0, 1x 200 on 4:0,2x 150 on 3:0, 2x 100 on 2:02 x 50 on :60Backstroke - Kick & Swim, 1 length kickno board, 1 length swim, 200IM - Swim 100Swim-down - Pull 100StretchResistanceTrainSwim Workout 8Warm-Up - Reverse IM 200Freestyle - Swim descend 5 sec. perswim, 4x200Backstroke - Drill 100 (see drill sheet)Swim 100, 6x25 on :45Freestyle - Kick 300IM - Pull 2x100, Swim 100, Kick noboard 100Swim down - Free Swim 150StretchResistanceTrainSwim Workout 10Warm-up - Free Drills- one arm, catchup, choice 400Freestyle IM - 100, 1st 25 fly, restfree, 100, 2nd 25 back, rest free100, 3rd 25 breast, rest free, 100 IMChoice - All the same stroke, 10 x 501st 5, rest 15 sec., 2nd 5, rest 20 sec.Free - Pull 1 length normal breathing1 length minimal breathing, 400, Swimall out 2x50Swim-down - 200StretchResistanceTrainResistancetrain in in ySwim Workout 7Warm-Up - Swim Choice 300Freestyle - 2x 50 on:60, 2x100 on 2:02x 150 on 3:0, 1x 200 on 4:02x 150 on 3:0, 2x 100 on 2:02 x 50 on :60Backstroke - Kick & Swim, 1 length kickno board, 1 length swim, 200IM - Swim 100Swim-down - Pull 100StretchResistanceTrainSwim Workout 9Warm-Up - Swim Choice 200, DrillBreast with fly kick\100, Swim breast50, Kick IM 100Freestyle - 2 x 50 on :60, 2 x 100 on 2 “2 x 150 on 3”, 1 x 200 on 4”,2 x 150 on 3”, 2 x 100 on 2”2 x 50 on :60IM - 4 x 75 Fly, Back , Breast, Back,Breast, Free, Breast, Free, Fly, Free, Fly,BackSwim down - Pull choice 100StretchResistanceTrainSwim Workout 11Warm-up - Swim choice 300Free - Swim time trial 5 seconds slower100Butterfly - Drills 1 arm, kick with armsin stream line 200 4x25 on :60Backstroke - Drills 1 stroke, kick onside, other arm kick, 200 4x25 on :45Breaststroke - Drills 1 stroke, 2 kicks, 2strokes, 1 kick, fly kick, 150 4x25 on :45Freestyle - Drills 1 arm, catch-up150 4x 25 on :45Swim-down - Pull choice 100StretchResistanceTrainResistance trainusing ancetrain etrain usingResistanceTrainingProgramRestStretchCopyright 2010 The Regents of the University of Michigan
Ready, Set - GOAL!Intermediate Swimming LogSundayMondaySwim Workout 12Week 7Swim*Any 2 days ofweek skipping aday in betweenworkouts(ie. Tuesday,Thursday )Resistance Train*Any 2 days ofweek skipping aday in betweenworkoutsWednesdayResistanceTrainWarm-up - Free 300IM Freestyle - 4x25:one of eachstroke, 3x50: Fl/Bk,Bk/Br,Br/Fr,2x75:Fl/Bk/Br, Bk/Br/Fr, 100:IMRestFollow SwimmingResistanceTraining ProgramStretchAfter workout.Follow SwimFlexibilityTraining ProgramWeek 8TuesdaySwim Workout 13Swim-down - 200Swim-down - 125StretchStretchIM - Swim 100, IM 4 x 50Back, Breast, Free 150Breast, Free 100, Free 50Kick - Fly, free, back, free breast,free 2 x 150SaturdayResistanceTrainResistance trainFreestyle - 9x50: 3 on :55, 3 on :50 using ResistanceTraining3 on :60, 200: 8x25, 4 on :30,Program4 on :35Choice - Pull - 4x200 increasespeed during each 200Warm-up - Free and Choice 250100 swim, 100 catch-up, 50 choiceFridayWarm-up - 400Resistancetrain usingResistanceTrainingProgramIM - 100: 25 fly, 50 back, 25 fly100: 25 back, 50 breast, 25 back100: 25 breast, 50 free, 25 breast3 x75: same order, 25, 25, 253x25: 25 each, choiceKick - 200:Free, 12x25: 4 of eachSwim, 100:easy IM or FreeSwim Workout 14RestThursdayStretchStretchResistanceTrainSwim Workout 15Resistancetrain usingResistanceTrainingProgramPull 100Fly Free - 4x75 #1 fly, free, fly#2 free, fly, free, #3 fly, free, fly#4 free, free, flyKick - Fly 100,Resistancetrain usingResistanceTrainingProgramStretchBack - Swim 200, Kick (no board)StretchWarm-up - Swim 200, Kick 100RestResistanceTrainRest4 x 25 15 sec. rest, 4 x 50 on :75Freestyle - Pull easy 100,4 x 50 on :40, 4 x 50 on :45,4 x 50 on :50, Free 100Breaststroke - 100, 6 x 25 on :60Freestyle - 8x50 on :70Swim-down - 200Swim-down - 150StretchStretchCopyright 2010 The Regents of the University of Michigan
Ready, Set - GOAL!Intermediate Swimming LogWeek 9SundayGo up 3 daysa week Swim*Any 3 daysof weekskipping a dayin betweenworkouts(ie. Tuesday,Thursday,Saturday )Swim Workout 16Warm-up - Swim Free 200Pull IM 100, Kick Choice 100Free - Swim each effort 5 sec.faster, 4x 200, Kick - 8x25 15sec. rest, Pull very easy 100RestResistanceTrain*Any 2 daysof weekskipping a dayin betweenworkoutsRestFridayResistance Swim Workout 18TrainWarm-up - Swim free 200Resistancetrain usingResistanceTrainingProgramResistancetrain usingResistanceTrainingProgramIM - Swim easy 100, Kick noboard 200, Swim 100Swim-Down - Choice 100Swim-down - 200StretchStretchIM Freestyle 3 x 200: 100IM 100 Free3 x 150: 75 Breast 75 Free3 x 100: 50 Back 50 Free3 x 75: 25 Fly 50 Free3 x 50: All FreeSwim-down - Kick Choice 100StretchStretchIM - Kick 100, Swim 2 x 100continuousSwim 3 days a weekSwim approximately 2000 yards a workout1760 yards 1 mile70.4 lengths in one mile for 25 yard poolStretchFreestyle - 12x50, 4 on :604 on :55, 4 on :70Choice - Kick 400IM - Swim mixed order 200Pull 2 x 100 continuousWorst Stroke 8 x 25(attention on technique)IM - Swim 100Swim-down - 100StretchResistance Swim Workout 20TrainWarm-up - Swim Free 4 x 200Resistance (descend 5 sec. per swim)train usingResistance Free - Pull easy 100, Swim 4 xTraining25 on :25, Pull easy 100, SwimProgram4 x 25 on :30, Pull easy, Swim 4x 25 on :35, Pull easy 100, SwimStretch100 all outSwim-down - 100My Goals:SaturdayResistance Swim Workout 17TrainWarm-up - Swim free 200Kick - Alternate lengths fly andbreast 100, Swim All Out 100IM - Swim 4 x 75, #1 Fly, Bk, Br#2 Bk, Br, Fr, #3 Br, Fr, Fly#4 Fr, Fly, BkWarm-up - Drills Choice 200StretchAfter workout.Follow SwimFlexibilityTrainingProgramThursdayWednesdayIM Stroke - Swim IM 100Fly or Free 4 x 50, Kick Fly 100Swim IM 100, Back 4x50 on :75,StretchKick back 100, Swim IM 100,Breast 4x50 on :75, Kick Breast:touch heels 100, Swim IM 100,Free 4x50 on :60, Kick Free:silent underwater 100Swim Workout 19FollowSwimmingResistanceTrainingProgramWeek 10TuesdayMondayResistance Swim Workout 21TrainWarm-up - Free Swim 200Kick 200, Pull 100, Swim 100Resistancetrain usingResistanceTrainingProgramStretchIM - Swim Fly 50, Fly, Back: Bk, Br:Br, Fr, 3x 50 :30 rests, Kick Fly 100Swim Back - 50Back, Br: Br, Fr:, Fr, Fly3 x 50 :30 rests, Kick Back 100Swim Breast - 50, Br, Fr: Fr, Fly:Fl, Bk, 3 x 50 :30 restsKick Breast 100Swim Free - 50Free, Fly: Fly, Bk: Bk,Br 3 x 50 :30 rests, Kick Free 100Choice - 2 x 50 All out with startSwim-down 100StretchCopyright 2010 The Regents of the University of Michigan
Ready, Set - GOAL!Intermediate Swimming LogWeek 11SundayGo up 3 daysa week Swim*Any 3 daysof weekskipping a dayin betweenworkouts(ie. Tuesday,Thursday,Saturday )Swim Workout 22Warm-up - Free, Each 5 sec.faster than last one 4 x 200Butterfly - Kick 100, Pull 2 x 501 length fly, 1 length freeRestResistanceTrain*Any 2 daysof weekskipping a dayin betweenworkoutsWeek 12TuesdayMondayBackstroke - Kick & SwimAlternate lengths, no board200Breaststroke - Pull 100,Drill: 100, 1pull, 2kick, 1pullFreestyle - Drill: 200, Catch-upIM - 200 (rest as needed)Swim-down - Choice 100ThursdayWednesdayFridayResistance Swim Workout 23TrainWarm-up - Swim Choice 100Resistance Drills: Choice 4 x 25train usingResistance IM Stroke - IM 100, Free 4x100TrainingIM 100, Breast 4 x 75, IM 100ProgramBack 4 x 50, IM 100, Fly 4 x 25Resistance Swim Workout 24TrainWarm-up - Reverse IM 100Resistancetrain usingResistanceTrainingProgramFreestyle - Swim 200, Swim 6x 50 on :60, Kick 200, Swim 6x 50 on :55, Pull 200, Swim 6 x50 on :50StretchStretchIM - Swim 200Choice - Kick 200, 8 x 25Swim Workout 25StretchAfter workout.Follow SwimFlexibilityTrainingProgramButterfly - 2 x 50(rest time swim time)Kick front, back, side 3x 100Swim one-arm 100, Double Kick4 x 25 on :60Warm-up - Choice 4 x 100Freestyle - Swim 8 x 75 on 1:45RestBreaststroke - Kick 200Choice - Swim, Walk-aroundsfrom a start 4 x 25Swim-down - Free 100(count strokes and reduce thenumber per length)Swim-down - Choice 100, Verylong ceTrainingProgramSSaturdayResistance Swim Workout 26TrainWarm-up - Drills IM 200Resistancetrain using IM - Swim easy 100, Kick noResistance board 200, Swim 100TrainingProgramFreestyle - 300 4 x 75 on 2”200, 4 x 50 on :70, 100 4x25Stretchon :45Swim-down - 200IM - Swim, Kick, Pull, Drill 4x100StretchResistance Swim Workout 27TrainWarm-up - Kick IM 200Resistancetrain usingResistanceTrainingProgramStretchButterfly Freestyle - alternate4 x 100Backstroke - 100, 4 x 50Breaststroke - 100, 4 x 50Freestyle - Catch up 1008 x 25 on :30, Rest after 4Kick - silent 100, normal 8 x 25:15 restIM - 100Swim-down - Choice 100Swim-down - Free: countstrokes 100StretchStretchCopyright 2010 The Regents of the University of Michigan
Ready, Set - GOAL!Intermediate Swimming LogWeek 14Week 13SundayGo up 3 daysa week Swim*Any 3 daysof weekskipping a dayin betweenworkouts(ie. Tuesday,Thursday,Saturday )TuesdayMondaySwim Workout 28Warm-up - Choice Swim 200IM - Swim IM 125 with 50 Fly,Fly or Free 8x25 30 sec. restsIM - 125 with 50 BackBack - 6 x 50 30 sec. restsRestIM - 125 with 50 breastSSaturdayResistance Swim Workout 29TrainWarm-up - Choice, Kick noboard 100, Pull 100Resistancetrain using Freestyle - Swim timed 200Resistance Rest 1” between sets 2 timesTraining(4 x 50 on :60) Time andProgramcompare to 1st 200Resistance Swim Workout 30TrainWarm-up - Swim Reverse IM 100Resistance Pull Free 100, Swim IM 100StretchStretchtrain usingResistanceTrainingProgramFreestyle - Swim each swim atleast 5 seconds faster, 4 x 200Kick - 150, 6 x 25 on :45Choice - Pull easy 100Free - 2 x 100 30 sec. restKick - 4 x 25 :15 restIM - Swim 4 x 100Swim-down - Breaststroke minimum number of strokes 100Swim-down - Choice 100, CountstrokesStretchBreast - 4 x 75 30 sec. restsIM - 125 with 50 freeFollowSwimmingResistanceTrainingProgramSwim Workout 31Swim-down - Pull Choice 100StretchWarm-up: Choice, Swim 100Kick 100, Pull 100Freestyle - 10 x 50, 2 on :60,2 on :55, 2 on :50, 2 on :552 on :60RestFridayBreaststroke - Kick 200, DrillWith one dolphin kick 200Swim with dolphin movement6 x 50 on :70ResistanceTrain*Any 2 daysof weekskipping a dayin betweenworkoutsStretchAfter workout.Follow aststroke - Kick 100,Pull 4 x 50, Swim 100, 4 x 50Resistance Swim Workout 32TrainWarm-up - Swim Free 300Swim Choice 100Resistancetrain using Freestyle - Swim , 4 x 25 on :30Resistance 4 x 25 on :30, 4 x 25 on :304 x 25 on :30, rest 30 secs.Trainingbetween 4 x 25ProgramStretchBackstroke - Swim 100,Kick 4x25, Drill 100, Swim 4 x50 on :75, 4 x 25 on :45, 100IM - Fly, Back, Br, Free rest atleast 30 sec between, 4 times 4x 25, 25’s on :40Resistance Swim Workout 33TrainWarm-up - Swim, Free 100,Fast rpm 50. Max distance perResistance stroke 50, Best 100train usingResistance IM - 4 x 125 rotate the 50TrainingBreaststroke - 100 single flyProgramkick every other length8 x 25 on :45StretchFreestyle - Pull 6 x 100 20 sec.rests, Kick 8 x 25 15 sec. restsIM - Swim, Rotate the 50 (#1 50fly, #2 50 back, etc. )IM - Kick 150, Pull 100, Swim100Choice - Swim timed 50Swim-down - Choice 100Swim-down - Free: countstrokes, 6 x 25StretchStretchSwim-down - Choice 100StretchCopyright 2010 The Regents of the University of Michigan
Ready, Set - GOAL!Intermediate Swimming LogWeek 15SundayGo up 3 daysa week Swim*Any 3 daysof weekskipping a dayin betweenworkouts(ie. Tuesday,Thursday,Saturday )Swim Workout 34Warm-up - Choice Drills 200Choice (not free) - Swim, Kick,Pull, Swim 4 x 100RestResistanceTrain*Any 2 daysof weekskipping a dayin betweenworkoutsWeek 16Free - Pyramid, 4 x 50 on :603 x 100 on 2:00, 2 x 150 on 3:1 x 200 on 4: 2 x 150 on 3:003 x 100 on 2:00, 4 x 50 on :60RestThursdayWednesdayFridayResistancetrain usingResistanceTrainingProgramStretchFreestyle - 8 x 75 on 1:30Kick 100, Pull very easy 100IM - Fly or Free 100Fly, Bk.Bk, Br.Br,Fr.Fr,Fly4 x 50, Back 100Same as above 4 x 50Breast 100 Same as above4x50Swim-down - Choice 100Free 100 Same as above 4x50Swim Workout 37Warm-up - Free, 3 x 100 25 sec.rests, 3 x 75 20 sec. rests3 x 50 15 sec. rests,3 x 25 10 sec. restsIM - Free Fly Free 75Free Back Free 75,Free Breast Free 75Fly Back Breast 75Breaststroke - Pull 150Swim 6 x 50 on :75Freestyle - Kick 150 6 x 25Pull 100 DPS (Distance Per Stroke,concentrate on getting maximumdistance per stroke)Swim-down - Choice 100StretchSSaturdayResistance Swim Workout 36TrainWarm-up - Free 100, DistanceResistance per stroke 100train usingResistance Mixed Bag - Swim, Odds Freeevens Choice, 12 x 50 very shortTrainingrests, Kick Choice 200, Free 6 xProgram25 :10 restStretchIM - Pull any order 200, Kick noboard 200, Kick with board 200,Swim usual IM order 100Resistance Swim Workout 35TrainWarm-up - Choice 150Kick tretchAfter workout.Follow wn - Breast,Exaggerated glide 150Swim-down - Choice 100StretchStretchResistance Swim Workout 38TrainWarm-up - Free 100, Breast 75Back 50, Fly 25Resistancetrain using IM - Swim 4 x 125 rotate the 50Resistance Stroke Free Training100: 25 Fly, 75 FreeProgram100: 25 Back, 75 Free100: 25 Brst, 75 FreeStretchIM - Long rests between thesets of 25’s, 4 (4 x 25) 10 sec.rests between 25’sFree 200, IM, Kick 4 (4 x 25)Resistance Swim Workout 39TrainWarm-up - Reverse IM 150Resistancetrain using Freestyle - Swim, 1 length easy,Resistance 1 length hard, 2 lengths easy, 2Traininglengths hard 1250, Kick 300,ProgramPull 100StretchIM - Swim, Fly, Bk, Br, Free 100Bk, Br, Free, Fly 100Br, Free, Fly, Bk 100Free, Fly, Bk, Br 100Swim down - Pull, Free, Kick300Swim-down - Choice 200StretchStretchCopyright 2010 The Regents of the University of Michigan
Ready, Set - GOAL!Intermediate Swimming LogWeek 17SundayGo up 3 daysa week Swim*Any 3 daysof weekskipping a dayin betweenworkouts(ie. Tuesday,Thursday,Saturday )RestResistanceTrain*Any 2 daysof weekskipping a dayin betweenworkoutsWeek 18ThursdayWednesdayFridayResistance Swim Workout 41TrainWarm-up - Choice 200Resistance Swim Workout 42TrainWarm-up - Reverse IM 100Free - 2 x 50 on :602 x 100 on 2”, 2 x 150 on 3”1 x 200, 2 x 150 on 3”2 x 100 on 2”, 2 x 50 on :60Resistancetrain usingResistanceTrainingProgramFreestyle - 15 x 50, 3 on 603 on 55, 3 on 503 on 55, 3 on 60Resistancetrain usingResistanceTrainingProgramFree Choice - Free: countstrokes 400StretchIM - Swim any order 200Pull continuous 3 x 100Stretch2nd choice - (not free)IM - Kick 100, 4 x 50#1 25 Fly, 25 Bk#2 25 Bk, 25 Br#3 25 Br, 25 Fr#4 25 Fr, 25 FrStretchChoice - Kick 200StretchFree - Fewer strokes 3003rd choice - (not free) 6 x 25IM - Swim hard 100Kick - Free 100, Choice 6 x 25Swim-down - Choice pull 100Swim-down - Choice 100StretchStretchResistance Swim Workout 44TrainWarm Up - Swim 200Warm Up - Kick 100, Pull 100ResistanceFree 100train using Free Choice - Free 300Resistance 1st Choice 4 x 100, Free 200Free - 4 (4 x 100)2nd Choice 4 x 75, Free 100TrainingSwim first one comfortably3rd Choice 4 x 50, Free 50Program#2 3 sec. faster, #3 3 sec. faster4th Choice 4 x 25#4 3 sec. faster, Rest almost aStretchKick - Free (silent underwaterminute before repeating.kick) 100, Choice 4 x 25Swim-down - IM no board 100Choice (not free) - 6 x 100Free - Fewer strokes 6 x 50Worst stroke 10 x 25Swim Workout 43RestSSaturdaySwim Workout 40Warm-up - Free 100, IM 100Kick (no board) 100Swim-down - Pull Choice fter workout.Follow nce Swim Workout 45Tr
Each swim workout will include: A Warm-Up - Swim at a slower rate to slowly increase heart rate. Workout Body - The body of the workout will include: drills, kicking, pulling, technique, and speed training. Swim-down - Swim at a slower rate to slowly decrease heart rate. Stretch - Make sure to stretch the
Competitive Swimming Organizational Structure - National United States Aquatic Sports USA Swimming Local Swimming Committee (LSC) Member Clubs and Leagues US Diving US Synchronized Swimming US Masters Swimming US Water Polo. USA Swimming Philosophy Vision Statement To inspire and enable our members to achieve excellence in the sport of swimming .
The term "swimming pool" means any artificial basin of water constructed, installed, modified or improved for the purpose of swimming, wading, diving, recreation or instruction. Depending upon the location of the swimming pool the swimming pools can be named as roof top swimming pool, on ground swimming pool and underground swimming pool.
May 06, 2013 · Colorado Time Systems is proud to partner with American Swimming Coaches Association, Mexican Swimming Federation, College Swimming Coaches Association of America, Brazilian Swimming Federation, USA Diving, U.S. Synchronized Swimming, USA Water Polo and U.S. Masters Swimming. Discount on Coloradotime.com Using the code
1 MAINE SWIMMING INC. Winter Championships April 30 – May 2, 2021 Sanction By: USA Swimming, Inc. & Maine Swimming, Inc. Sanction #2021-0430-TT Hosted By: Maine Swimming, Inc. Meet Director: Holly Hatch, 207-234-2203, mesimeetdirector@gmail.com Entry Chairperson: Mary Ellen Tynan, 978-996-9655, meswimoffice@gmail.com
C3.1 to promote, develop, encourage and regulate swimming, diving, synchronized swimming, water polo, open water swimming and masters swimming in the Commonwealth of The Bahamas (hereinafter referred to as “The Bahamas”); C3.2 to foster, encourage and stimulate competitions for such sports;
Winter Carnival 14 June P&C Disco 8 17 June Board Meeting 18 June 19 June 20 June 21 June Bletchley Vale Cup 9 24 June Swimming Lessons Yr 3 – 6 P&C Meeting 25 June Swimming Lessons Yr 3 – 6 26 June Swimming Lessons Yr 3 – 6 Pre Primary Junior Olympics 27 June Swimming Lessons Yr 3 – 6 Yr2 Start Smart 28 June Swimming Lessons Yr 3 – 6 10
Swimming Pool Slab Thickness 150 mm Swimming Pool Vertical Wall Thickness 250 mm 3.2.1 Building Models in the Study Figure 3 shows the plan view of the model without swimming pool. The plan area of the swimming pool is 80 sq. meter height of the pool is 3.3 meter. Fig 3 Plan View of Building Models
Swimming pool standards and safety requirements must be adhered to ensure public safety. This Practice Note provides guidance and technical advice on the design and construction of swimming pool safety barriers and additional NCC compliance requirements for swimming pools. Swimming pool barriers Buildings forming part of a barrier
