Swimming Sets

1. Start every practice with 400m warm-up.

Weekly Schedule
Day 1
5x (4x50 Kick/Pull/Drill/Swim) (Fly/Free) @ 1.30
4x (4x25 Fly Kick (Front/Side/Side/Back) @ 40
4x (4x25 Pull (Free/Fly) @ 40
4x25 Fly Drill (Single Arm/Single Arm/Surf/Swim) @ 40
4x25 Fly Breath Control @ 40
4x25 Free Sprint @ 30
Butterfly Sprints 25s
Day 2
4x (4x25 Fly Kick (Front/Side/Side/Back) @ 40
8x25 (Smooth/ Under H2O) @ 1.00
4x (4x25 Breastroke Kick (Board/Streamline) @ 50
4x25 Sprint Free Kick @ 30
8x25 Fly Drill Combo @ 40
8x25 Fly Breath Control @ 40
4x50 (25 Fly/25 Free) @ 1.10
Day 3
5x100 Free Pull @ 2.00
4x25 Fly Drill (Single Arm/Single Arm/Surf/Swim) @ 40
4x25 Fly Breath Control @ 40
25 Sprints
Day 4
6x100 Pull @ 2.00
8x25 Fly Drill Combo @ 40
4x25 Butterfly Sprint @ 50
4x25 Free Sprint @ 30
4x50 Butterfly @ 2.00