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Training Program
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Swimming
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Advanced Intermediate Swim Training
| Advanced Intermediate Swim Training |
Day 043 - Emphasis on pulling; recovery free/back set.
400 warm-up, 1600 pull, 300 drill, 1200 swim. Total = 3500 yards/meters
Day 044 - Breaststroke drill and freestyle challenge set.
500 warm-up, 600 kick, 300 drill, 1200 swim, 200 easy, 500 swim, 100 warm-down. Total = 3400 yards/meters
Day 045 - Recovery freestyle and breaststroke sprints.
400 warm-up, drill (stationary), 1500 kick/swim, 300 swim, 600 pull, 100 warm-down. Total = 2900 yards/meters
Day 046 - Breaststroke kicking and drill, freestyle swimming.
600 warm-up, 300 drill, 1200 swim, 100 easy, 1200 swim, 100 easy. Total = 3500 yards/meters
Day 047 - Breaststroke drill and aerobic swimming set
400 warm-up, 200 drill, 1000 swim, 200 easy, 1200 swim, 100 warm-down. Total = 3100 yards/meters
Day 048 - Stretch-out a great week!
1200-2000 yards/meters, mixing up swimming, pulling and kicking.
Day 049 - Day off.
Day off.
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