Wow, where did that season go? I was
swimming today and I was supposed to be doing slow drills. There
was a person in the lane next to me who wasn’t necessarily
swimming fast, but was swimming fast enough that I couldn’t keep
up while doing my drills. When my 200 free came along, I felt
compelled to go as fast as I possibly could just to prove that I
could go faster than he was going. The competitor in me comes out
in the weirdest ways sometimes. I am fighting a chest cold and
was practically wheezing after the 200 sprint I did! :o) Gotta
love it though! I’ve decided from now on that I’m not calling my
workouts weekly anymore! You’ll get them when you get them so
STOP YELLING AT ME!! Enjoy. This is a back to basics workout.
Cherilyn
BEGINNER
Warm
up: 50 easy swim, 50 kick, 50 pull
2 x
50 catch up drill; 10 seconds rest between each
2 x
50 kick; 10 seconds rest between each
2 x
50 fingertip drill; 10 seconds rest between each
2 x
50 one-arm freestyle – right arm down and left arm back; 10
seconds rest between each
100
easy swim
2 x
50 backstroke; 10 seconds rest between each (substitute if you
don’t swim back)
2 x
50 breaststroke; 10 seconds rest between each (substitute if you
don’t swim breast)
150
cool down
Total: 1000 yards
INTERMEDIATE
Warm
up 100 easy swim, 100 kick, 100 pull
4 x
50 catch up drill; 10 seconds rest between each
4 x
50 kick; 10 seconds rest between each
4 x
50 fingertip drill; 10 seconds rest between each
4 x
50 one-arm freestyle – right arm down and left arm back; 10
seconds rest between each
200
easy swim
4 x
50 backstroke; 10 seconds rest between each (substitute if you
don’t swim back)
4 x
50 breaststroke; 10 seconds rest between each (substitute if you
don’t swim breast)
300
cool down
Total: 2000 yards
ADVANCED
Warm
up: 300 swim, 200 kick, 100 pull
8 x
50 catch up drill; 10 seconds rest between each
8 x
50 kick alternating between board and no board; 10 seconds rest
between each
8 x
50 alternating fingertip drill and pull; 10 seconds rest between
each
8 x
50 one-arm freestyle – alternate arms between 50s
200
easy swim
2 x
200 backstroke; 20 seconds rest between each
2 x
200 breaststroke; 20 seconds rest between each
300
easy cool down
Total: 3100 yards
