Swim training program
Junior Program
| Junior Program Swim | Session details | Session Notes |
|---|
| Warm up | 200 warm Up | Equipment |
| 100 Kick | Kick Board |
| 100 Pull | Pull Buoy |
| 100 Swim Tec |
| Main session | 8 x50m 10 sec Rest | Can mix main session with different strokes |
| 4 × 100 10 sec rest | |
| 1 × 200m | |
| 2 × 100m 10 sec rest | |
| 2 × 50m | |
| Cool Down | 100m swim down | Recovery swim |
| Total | 1700m |
| Intermediate Program Swim | Session details | Session Notes |
|---|
| Warm up | 400 warm Up | Equipment |
| 100 Kick | Kick Board |
| 100 Pull/catch up | Pull Buoy |
| 200 Swim Tec | |
| Main session | 3 x200m 10 sec Rest | Can mix main session with different strokes |
| 1 × 100 Kick | |
| 4 × 100m | |
| 1 × 100m Kick | |
| 2 × 50m sprint | |
| Cool Down | 100m Pull | Recovery swim |
| 100 swim down | |
| Total | 2300m | |
Senior Program
| Senior Program Swim | Session details | Session Notes |
|---|
| Warm up | 500 warm Up | Equipment |
| 200 Kick | Kick Board |
| 100 Catch Up | Pull Buoy |
| 200 Pull | |
| Main session | 4 x100m IM 10 sec Rest | Can mix main session with different strokes |
| Broken 400m | 1 min rest between each set |
| (200m swim/2 x100 Pull) | |
| (300m x 100 Pull /100 swim) | |
| (300m Pull/pad/100 swim) | |
| (4 × 50m sprint/200 swim) | |
| (400m swim faster 2nd 200m) | |
| Cool Down | 200m swim down | Recovery swim |
| Total | 3200m | |
Created: 21/Mar/2009 - 11:51 AM
Last updated: 21/Mar/2009 - 11:51 AM
