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Sample Workouts The following sample workouts are based on the following assumptions: Pool length of 25 meters Land warm-up time of 15 minutes In-pool session time of 60 minutes Three-Week, Nine Session Workout Week 1 — Session 1   Level 1 Level 2 Level 3 Land Warm-Up Land Warm-Up Land Warm-Up Stretches Jogging Jogging   Stretches Stretches Pool Warm-Up Pool Warm-Up Pool Warm-Up 50-meter freestyle — slow 100-meter freestyle — slow 200-meter freestyle — slow 50-meter freestyle kick — slow 100-meter freestyle kick — slow 100-meter freestyle kick — slow 50-meter backstroke — slow 100-meter backstroke — slow 100-meter backstroke — slow Main Set Main Set Main Set Introduce freestyle streamline kick 100-meter freestyle drill 200-meter freestyle drill 25-meter freestyle — slow 4x50-meter freestyle sprints @ 30-second returns 4x100-meter freestyle sprints @ 30-second returns 25-meter backstroke swims 100-meter — slow, choose stroke 200-meter backstroke — slow Stroke correction 4x50-meter backstroke sprints @ 30-second returns 6x50-meter backstroke hard @ 15-second returns Dive starts — deep end 100-meter backstroke — slow   Cool-Down Cool-Down Cool-Down 50meter freestyle, backstroke — slow 100-meter freestyle, backstroke 200-meter freestyle, backstroke Total Distance Total Distance Total Distance 800 meters approximately 1.1 kilometers approximately 1.5 kilometers approximately Checklist Checklist Checklist Introduce new drill Stroke correction Check use of pace clock Stroke correction Check use of pace clock Stroke correction Practice dives at end of section Talk to swimmers after practice Check turns     Week 1 — Session 2   Level 1 Level 2 Level 3 Land Warm-Up Land Warm-Up Land Warm-Up Stretches Jogging Jogging   Stretches Stretches Pool Warm-Up Pool Warm-Up Pool Warm-Up 100-meter freestyle, backstroke 200-meter freestyle, backstroke 200-meter freestyle — emphasize turns 100-meter freestyle, backstroke kick — easy 200-meter freestyle, backstroke — easy 100-meter freestyle kick — easy Main Set Main Set Main Set Freestyle lateral, check body position 100-meter backstroke kick — streamline 200-meter backstroke drill 25-meter freestyle kick test 50-meter freestyle kick test 4x50-meter backstroke sprints @ 30-second returns Introduce backstroke streamline drill 100-meter breaststroke drill 50-meter freestyle kick test Practice new drill 100-meter breaststroke — easy 200-meter freestyle, breaststroke — easy Freestyle, backstroke starts, 15-meter walk back Starts, all strokes, 15-meter walk back 200-meter breaststroke drill     Starts, all strokes, 15-meter walk back Cool-Down Cool-Down Cool-Down 100-meter freestyle, backstroke 200-meter, choose stroke 200-meter, choose stroke Total Distance Total Distance Total Distance 800 meters approximately 1 kilometer approximately 1.5 kilometers approximately Checklist Checklist Checklist Body position of new drill Check stroke, breaststroke, backstroke Check turns in breaststroke Record kick test Record kick test Record kick test Check starts Check starts Check breaststroke drill Use fins where necessary Use fins where necessary Check starts     Week 1 — Session 3   Level 1 Level 2 Level 3 Land Warm-Up Land Warm-Up Land Warm-Up Stretches Stretches Stretches Pool Warm-Up Pool Warm-Up Pool Warm-Up 100-meter freestyle — easy 200-meter backstroke — easy 400-meter freestyle, backstroke — easy 100-meter backstroke — easy 100-meter butterfly kick — easy, fins 200-meter backstroke, butterfly kick, fins 100-meter freestyle kick — easy     Main Set Main Set Main Set Revise backstroke streamline kick 2x100-meter breaststroke @ 25-meter — hard, 25-meter — easy 2x100-meter butterfly drill, swim 100-meter backstroke Shoulder Rotation Drill, fins 4x50-meter breaststroke swims hard @ 15-second returns 2x200-meter freestyle — easy, emphasize turns, streamline Starts backstroke, 15-meters 100-meter backstroke drill, fins 4x100-meter breaststroke swims @ 30-second returns   6x50-meter backstroke sprints, walk back Starts 2x each stroke swim, 15-meter   Starts 2x each stroke swim, 15-meter   Cool-Down Cool-Down Cool-Down 100-meter freestyle — slow 100-meter breaststroke — slow 200-meter freestyle, breaststroke — slow Total Distance Total Distance Total Distance 800 meters approximately 1.2 kilometers approximately 1.6 kilometers approximately Checklist Checklist Checklist Check shoulder rotation drill Check backstroke drill, swimmer swims into wall from flags Check butterfly leg action Check backstroke streamline position Check in all strokes Check drill and hand entry Stroke correction Reduce program if necessary Check butterfly two hand touch Emphasize good streamlining in starts   Reduce program if necessary     Week 2 — Session 4   Level 1 Level 2 Level 3 Land Warm-Up Land Warm-Up Land Warm-Up Stretches Stretches Stretches Pool Warm-Up Pool Warm-Up Pool Warm-Up 100-meter freestyle kick — easy 200-meter breaststroke kick — easy 200-meter freestyle — easy 100-meter backstroke kick — easy 100-meter breaststroke kick — easy 100-meter breaststroke drill 100-meter freestyle, backstroke — easy 100-meter butterfly kick — easy 100-meter breaststroke — easy Main Set Main Set Main Set 100meter freestyle lateral drill 100-meter butterfly drill 200-meter backstroke drill Introduce new drill 4x25-meter butterfly drill @ 30- second rotations 4x100-meter backstroke sprints @ 30-second rotations Freestyle lateral extension 100-meter breaststroke drill 100-meter freestyle kick slow Practice new drill Practice breaststroke turns, split stroke 4x100-meter individual medley @ 3.3 seconds 4x25-meter freestyle sprints, starts 4x25-meter individual medley order sprints Practice turns Cool-Down Cool-Down Cool-Down 100-meter athlete choice 200-meter freestyle — easy 200-meter freestyle — easy Total Distance Total Distance Total Distance 800 meters approximately 1.2 kilometers approximately 1.7 kilometers approximately Checklist Checklist Checklist Introduce new drill, fins Check butterfly stroke, kick Correct turns in individual medley Practice new drill, take time Correct finishes in individual medley Check use of pace clock Stroke correction Check breaststroke drill Practice turns in shallow end Check streamlining Check streamlining Check streamlining     Week 2 — Session 5   Level 1 Level 2 Level 3 Land Warm-Up Land Warm-Up Land Warm-Up Stretches Stretches Stretches Pool Warm-Up Pool Warm-Up Pool Warm-Up 100-meter backstroke kick, streamline 200-meter breaststroke kick drill on back 200-meter freestyle, butterfly kick 100-meter backstroke — easy 100-meter breaststroke kick, board Streamline, fins, no board 100-meter freestyle — easy 100-meter breaststroke — easy Swim into wall from flags Emphasis streamlining Emphasize turns, streamlining 100-meter breaststroke — easy Main Set Main Set Main Set 100-meter freestyle lateral extension drill 100-meter freestyle lateral extension drill 100-meter freestyle lateral extension drill 100-meter freestyle kick, 25-meter — hard, 25-meter — easy 100-meter freestyle — easy, check stroke 100-meter freestyle swim — hard 4x25-meter freestyle sprints, check streamlining 100-meter butterfly drill, 25-meter right arm pull, 25-meter left arm pull, fins 4x100-meter freestyle sprints, 3.30 Freestyle finishes into wall, 5 meters 8x25-meter butterfly swims, hard on 1.00 100-meter backstroke — slow     8x25-meter individual medley order Cool-Down Cool-Down Cool-Down 200-meter freestyle, backstroke — easy 200-meter freestyle, breaststroke — easy 200-meter freestyle — easy Check turns, arm action Check breaststroke kick, turns Check turns, streamlining Total Distance Total Distance Total Distance 900 meters approximately 1 kilometer 1.6 kilometers Checklist Checklist Checklist Check lateral extension drill Check lateral extension drill Check use of pace clock Work on finishes into wall Check hand entries in butterfly drill Check lateral extension drill Check hips in freestyle Check use of pace clock Check turns, streamlining Check kick, emphasize high hips Check breaststroke two-hand touch Emphasize correct finish on all strokes Check streamlining         Week 2 — Session 6   Level 1 Level 2 Level 3 Land Warm-Up Land Warm-Up Land Warm-Up Stretches Stretches Stretches Arm Rotations Arm Rotations Arm Rotations Pool Warm-Up Pool Warm-Up Pool Warm-Up 100-meter backstroke — easy 200-meter freestyle — easy 200-meter backstroke — easy 100-meter backstroke drill, 25-meter right arm pull, 25-meter left arm pull 100-meter breaststroke kick, streamline 100-meter butterfly kick easy, fins 100-meter freestyle — easy 100-meter breaststroke — easy 100-meter freestyle — easy Main Set Main Set Main Set 25-meter freestyle kick test 50-meter freestyle kick test 50-meter freestyle kick test Introduce breaststroke kick 2x100-meter breaststroke kick drill 1x100-meter kick on back with board 1x100-meter kick on front with board 100-meter breaststroke — easy Practice breaststroke kick drill on pool edge Check feet, turned out and glide 2x100-meter breaststroke kick/pull drill, 1x pull, 1x kick, streamline Practice breaststroke kick in water on back with kickboard 4x50-meter breaststroke sprints @ 30 seconds 4x100-meter breaststroke sprints @ 6 seconds Practice breaststroke kick in streamline position short distance, rest 4x50-meter backstroke sprints from block, check start position on and off block 200-meter freestyle fast, into wall Starts, swim 15-meters, walk back     Cool-Down Cool-Down Cool-Down 200-meter freestyle easy, emphasize streamlining off wall 200-meter choose stroke, emphasize turns, streamlining 200-meter backstroke or breaststroke easy, emphasize turns, streamlining Total Distance Total Distance Total Distance 800 meters approximately 1.3 kilometers 1.5 kilometers Checklist Checklist Checklist Kick test, time and record Kick test, time and record Kick test, time and record Introduce breaststroke kick Check breaststroke kick Check all turns Practice breaststroke kick Check breaststroke turns, touches Breaststroke drill, emphasize strong whip kick Starts, check feet position on blocks or wall Backstroke starts, check feet position off blocks Check swimmer as enter into streamline     Week 3 — Session 7   Level 1 Level 2 Level 3 Land Warm-Up Land Warm-Up Land Warm-Up Stretches Stretches Stretches Pool Warm-Up Pool Warm-Up Pool Warm-Up Kick test discussion results Kick test discussion results Kick test discussion results 100-meter backstroke easy, check arm action, continuous kick 200-meter breaststroke swim — easy 400-meter, 50-meter freestyle, 25-meter backstroke   100-meter freestyle kick, streamline, fins 100-meter freestyle kick — easy, fins Main Set Main Set Main Set Revise breaststroke kick drill 100-meter freestyle lateral drill, fins 100-meter backstroke shoulder rotation drill, swim into flags, fins Practice breaststroke kick drill 100-meter freestyle lateral extension drill, fins 200-meter backstroke drill, 25-meter right arm, 25-meter left arm 4x15-meter breaststroke kicks 100-meter freestyle bilateral, fins 200-meter Backstroke swim, check turns Practice streamlining off wall, with/without fins 100-meter breaststroke kick — easy 4x25-meter butterfly hard @ 30-seconds rest Practice relay changeovers Practice relay changeovers Practice relay changeovers Cool-Down Cool-Down Cool-Down 100 meters, choose stroke 200 meters, choose stroke 200 meters, choose stroke Total Distance Total Distance Total Distance 600 meters approximately 1 kilometer 1.4 kilometers Checklist Checklist Checklist Revise breaststroke kick Check lateral drill Backstroke shoulder rotation Streamline off wall Bilateral breathing Backstroke turns Relay changeovers Relay changeovers Relay changeovers     Week 3 — Session 8   Level 1 Level 2 Level 3 Land Warm-Up Land Warm-Up Land Warm-Up Stretches Stretches Stretches Pool Warm-Up Pool Warm-Up Pool Warm-Up 100-meter freestyle kick 100-meter freestyle kick 100-meter freestyle kick 50-meter freestyle 150-meter freestyle 200-meter freestyle 100-meter backstroke kick 100-meter backstroke kick 100-meter backstroke kick 50-meter backstroke 150-meter backstroke 100-meter backstroke Main Set Main Set Main Set 50-meter freestyle lateral extension drill 100-meter freestyle lateral drill, fins 100M Freestyle bilateral, turns 2x25-meter freestyle, good technique 50-meter freestyle, good technique, turns 4x100M Freestyle hard three minutes @ 30 seconds rest Revise breaststroke kick drill on pool edge 100-meter backstroke shoulder rotation drill 100-meter butterfly kick, prone, board Practice breaststroke kick, prone, supine 100-meter backstroke, 25-meter right arm pull, 25-meter left arm pull, swim into flags, turns 100-meter butterfly kick, supine streamline, swim into wall 25-meter freestyle, time trial 4x50-meter backstroke hard @ 30-seconds rest 4x25-meter backstroke hard @ 30-seconds rest Cool-Down Cool-Down Cool-Down 150-meter freestyle, backstroke — easy 200-meter freestyle, backstroke — easy 200-meter freestyle, backstroke, breaststroke — easy Total Distance Total Distance Total Distance 800 meters approximately 1.3 kilometers approximately 1.4 kilometers approximately Checklist Checklist Checklist Check breaststroke kick Check lateral drills Check use of pace clock Check freestyle technique Check freestyle technique Check leg action in butterfly kick 25-meter freestyle time trial, time, record, increase swim distances Check backstroke shoulder rotation and arm pull drill Check finish, butterfly sprints     Week 3 — Session 9   Level 1 Level 2 Level 3 Land Warm-Up Land Warm-Up Land Warm-Up Stretches Stretches Stretches Pool Warm-Up Pool Warm-Up Pool Warm-Up 50-meter breaststroke kick, board, prone 100-meter breaststroke kick — easy 100-meter freestyle kick — easy 50-meter breaststroke kick, board, supine 100-meter breaststroke — easy 100-meter butterfly kick — easy 100-meter backstroke — easy 100-meter backstroke shoulder rotation drill 100-meter freestyle, butterfly kick — easy Main Set Main Set Main Set Introduce breaststroke arm action, breathing on pool deck 4x50-meter breaststroke kicks hard @ 30-seconds rest 4x50-meter breaststroke kicks hard @ 30-seconds rest Practice breaststroke arm action, breathing in shallow water 4x50-meter breaststroke hard @ 30-seconds rest, check finish 4x50-meter breaststroke hard @ 30-seconds rest, check finish Practice breaststroke arm action, with pull buoy or fins 100-meter butterfly kick — easy 100-meter butterfly kick, fins 25-meter freestyle kick test 2x50-meter butterfly swims — easy Backstroke, swim into wall from flags 100-meter freestyle lateral drill 2x100-meter individual medley — one easy, one hard 4x100-meter individual medley swims — two hard, two easy, @ 60-seconds rest between 100 meters, check turns, finish 100meter freestyle — easy 100-meter backstroke — easy, check turns   Cool-Down Cool-Down Cool-Down 100 meters — slow, choose stroke 100 meters — slow, choose stroke 200 meters — slow, choose stroke Total Distance Total Distance Total Distance 800 meters approximately 1.3 kilometers approximately 1.4 kilometers approximately Checklist Checklist Checklist Introduce breaststroke arm and breathing action, take time Check individual medley swims, technique Check IM swims, turns Demonstrate 100 percent correct Check individual medley swims, turns Check butterfly kick action 25-meter freestyle kick/test record Check breaststroke kick in kick set Check breaststroke kick action Check freestyle technique Note choice in cool-down Note choice in cool-down Note choice in cool-down       Sample 2: 8 Week Training Program Week 1 Day 1 Land Warm-Ups (10 minutes) Arm Swings Jumping Jacks Sit-Ups (five times) Toe Touches Running in place Arm Circles   Before session commences, speak with swimmers/family members/caregivers about safety and the importance of always bringing a drink bottle. Practice getting in the pool in the shallow end where everyone can stand.  Play here briefly to adapt to the water. Splash and have fun for five to 10 minutes.   Water Warm-Ups (Check athlete ability level) Group athletes — by ability — into the appropriate lanes. Training Four laps of freestyle with face in water (rest) Four laps of freestyle kick with kickboard (rest) Four laps of freestyle with face in water (rest) Four laps of freestyle kick with kickboard   Cool-Down Day 2 Land Warm-Ups (10 minutes) Arm Swings Jumping Jacks Sit-Ups (five times) Toe Touches Running in Place Arm Circles Water Warm-Ups 6x25-meter freestyle — easy Encourage swimmer to put face in water and breathe to the side every two or three strokes, whichever is more comfortable for the swimmer. Freestyle practice drills — face in water, breathing to the side and keeping legs straight   Training 6x25-meter freestyle with kickboard 4x25-meter backstroke 4x25-meter freestyle   Cool-Down Practice running in place in the water, driving feet to the bottom of the pool. Always speak with swimmers at the end of the session, and praise them for their efforts in the session. Day 3 Land Warm-Ups (10 minutes) Arm Swings Jumping Jacks Sit-Ups (five times) Toe Touches Running in Place Arm Circles Water Warm-Ups (same as Day 1 and 2) 6x25-meter freestyle 6x25-meter freestyle with kickboard, concentrating on keeping legs straight   Training 6x25-meter backstroke 6x25-meter freestyle   Cool-Down Relays with swimmers to finish off session   Week 2 Day 1 Land Warm-Ups Stretching on the Deck Push-Ups Jumping Jacks Running gently in place Arm Swings Water Warm-Ups Running in the water Training Work off pace clock 4x25-meter freestyle with 50 seconds rest 4x25-meter backstroke with 50 seconds rest 4x25-meter freestyle kicking on board 4x25-meter backstroke with kickboard on swimmers chest 4x25-meter freestyle with 50 seconds rest   Cool-Down Complete snakes in freestyle, up one lane, down the next, up the next, down the next. Day 2 Land Warm-Ups Stretching Running with a small ball Running between cones Water Warm-Ups 4x25-meter freestyle with 60 seconds rest Concentrate on breathing with face in water and breathing to the side.   Training 4x25-meter breaststroke up/freestyle back Breaststroke swimmers must concentrate on their legs. 4x25-meter streamlining, floating in prone position with arms out in front, head in water and breathing to the side 4x25-meter breaststroke up/freestyle back   Cool-Down 4 x 25-meter freestyle — easy Day 3 Land Warm-Ups Water Warm-Ups 6 x 25-meter swimmer's favorite stroke Training Breaststroke of Day 1 Concentrate on face in water, kick — glide — pull Practice kick holding side of pool 4x50-meter freestyle — medium effort with 45 seconds rest 4x25-meter breaststroke — easy with 45 seconds rest Concentrate on feet. 4x25-meter backstroke up/freestyle back   Cool-Down 100-meter freestyle — easy, high arms and straight legs   Week 3 Day 1 Land Warm Ups Arm Swings Toe Touches Jumping Jacks Running in Place Sit-Ups (10 times) Push-Ups (no more than 5 times)   Water Warm-Ups 200-meter freestyle — easy Concentrate on face in water and breathing to the side.   Training 6x25-meter freestyle kicking on board, keeping legs straight 6x25-meter freestyle 4x25-meter breaststroke kicking on board Concentrate on frog kick with legs 6x50-meter freestyle at 40 seconds rest 4x25-meter freestyle sprint (fast) at 60 seconds rest 4x25-meter breaststroke at 60 seconds rest 2x50-meter breaststroke at 60 seconds rest   Cool-Down 200-meter freestyle-easy Concentrate on face in water and breathing to the side. Day 2 Land Warm-Ups (10 minutes) Water Warm-Up 2x100-meter freestyle — easy 2x100-meter freestyle kicking on board   Training 4x25-meter freestyle flip turns Concentrate on breathing to the side, swim with face in the water 4x50-meter freestyle with flip turns   Cool-Down Team relays to finish the session Day 3 Land Warm-Ups Water Warm-Ups 6 x 50-meter freestyle — easy   Training 4x25-meter freestyle at 15 seconds rest 4x50-meter breaststroke at 30 seconds rest 4x50-meter freestyle at 15 seconds rest using flip turns 4x50-meter backstroke at 30 seconds rest 4x50-meter freestyle at 15 seconds rest using flip turns   Cool-Down 6x50-meter freestyle — easy Sit swimmers down and speak with them about swimming carnivals, officials at the competition.   Week 4 Day 1 Land Warm-Ups Concentrating on stretching Water Warm-Ups 150-meter — easy — choice of stroke   Training 4x50-meter freestyle kicking on board 4x50-meter freestyle at 60 seconds rest, 50 percent effort 4x50-meter breaststroke, kicking on board 4x50-meter breaststroke at 60 seconds rest, 50 percent effort 4x50-meter backstroke at 60 seconds rest, 50 percent effort 4x50-meter backstroke drill, streamlining with both arms stretched 4x100-meter freestyle, using flip turns and pushing off from the wall   Cool-Down 4 x 50-meter — easy — choice of stroke Day 2 Land Warm-Ups   Water Warm-Ups 6x50-meter backstroke 6x50-meter freestyle Concentrate on face in water and straight legs   Training Breaststroke drills Backstroke drills 10x50-meter freestyle non stop Flip turns at each end of the pool   Cool-Down Team relays Day 3 Land Warm-Ups Water Warm-Ups 6x50-meter freestyle — easy   Training 4x50-meter backstroke 4x25-meter backstroke drill, keeping head back and kicking Place a coin on forehead of swimmer Where backstroke flags are in place, teach athletes to count their strokes to the end of the wall 4x50-meter freestyle   Cool-Down Team relays   Week 5 Day 1 Land Warm-Ups Water Warm-Ups 8x25-meter breaststroke up/freestyle back   Training 4x100-meter freestyle, concentrate on face in water and legs straight 4x50-meter backstroke, concentrating on head back, kicking with knees slightly bent 2x50-meter backstroke 2x100-meter freestyle, breathing correctly 2x50-meter freestyle, working on speed 2x100-meter freestyle, breathing correctly 2x50-meter freestyle, working on speed   Cool-Down Team relays Breaststroke and freestyle relays Day 2 Land Warm-Ups Water Warm-Ups 4x100-meter freestyle — easy   Training 3x25-meter butterfly Teach swimmers to swim like a dolphin If swimmer in squad is good at butterfly, ask the swimmer to show the squad Two kicks for each arm stroke, no flutter kicking allowed 1x200-meter freestyle with flip turns   Cool-Down 200-meter — swimmer's choice of stroke Noodle relay Day 3 Land Warm-Ups Insure that swimmers are increasing their number of sit-ups/push-ups Water Warm-Ups 200-meter freestyle   Training 4x50-meter breaststroke up/backstroke back 4x25-meter butterfly kick with kickboard 4x25-meter butterfly drill (Arms at side with dolphin kick) 2x25-meter butterfly 2x50-meter backstroke 2x50-meter breaststroke 2x50-meter freestyle   Cool-Down 200-meter freestyle   Week 6 Day 1 Land Warm-Ups Water Warm-Ups 200-meter — Swimmer's choice of stroke   Training 4x50-meter breaststroke up/backstroke back 200-meter freestyle kick on board 200-meter backstroke 200-meter freestyle with flip turns 200-meter freestyle kick on board   Cool-Down 150-meter backstroke/breaststroke/freestyle Team relays Day 2 Land Warm-Ups Water Warm-Ups 200-meter freestyle with flip turns   Training 100-meter freestyle kick on board 100-meter freestyle drill 100-meter freestyle 4x50-meter butterfly — easy, backstroke — fast, breaststroke — easy, freestyle — fast 100-meter backstroke pull, board between knees 4x50-meter butterfly — fast, backstroke — easy, breaststroke — fast, freestyle — easy   Cool-Down 200-meter freestyle Day 3 Land Warm-Ups Water Warm-Ups 200-meter freestyle with flip turns and push off the wall on each turn   Training 4x50-meter backstroke drill 2x50-meter freestyle — easy 4x50-meter freestyle streamline drill 2x50-meter freestyle — easy 4x50-meter breaststroke drill 2x50-meter freestyle — easy 2x50-meter butterfly drill   Cool-Down 200-meter freestyle   Week 7 Day 1 Land Warm-Ups Water Warm-Ups 2x75-meter backstroke 2x50-meter breaststroke 2x25-meter butterfly 100-meter freestyle   Training 4x50-meter freestyle, concentrating on breathing 4x50-meter backstroke, keep head back, breath every other arm stroke 4x50-meter breaststroke, glide after each kick, glide after each arm stroke, keep face in water during the pull 4x25-meter butterfly, two beat kick for each arm stroke, breath after each stroke, no flutter kick   Cool-Down 200-meter freestyle Team relays Day 2 Land Warm-Ups Water Warm-Ups 200-meter — Swimmer's choice of stroke 4x50-meter butterfly, backstroke, breaststroke, freestyle   Training 4x50-meter freestyle at 30 second rest 2x25-meter butterfly at 45 seconds rest 2x50-meter backstroke at 50 seconds rest 2x50-meter breaststroke at 50 seconds rest 2x50-meter freestyle at 30 seconds rest   Cool-Down 400-meter freestyle with correct breathing and flip turns Day 3 Land Warm-Ups Water Warm-Ups 2x100-meter freestyle, concentrate on flip turns and push off from the wall   Training 4x25-meter individual medley 2x100-meter backstroke 2x100-meter breaststroke 2x50-meter butterfly 2x100-meter freestyle Starts and turns for 10 minutes   Cool-Down 150-meter freestyle   Week 8 Day 1 Land Warm-Ups Water Warm-Ups   Training 400-meter freestyle 100-meter backstroke 200-meter freestyle, concentrate on flip turns and pushing off the wall 100-meter breaststroke 2x25-meter individual medley 200-meter freestyle Starts and turns   Cool-Down 200-meter freestyle Day 2 Land Warm-Ups Water Warm-Ups 100-meter freestyle — easy   Training 200-meter freestyle swim/50-meter freestyle kick 150-meter freestyle swim/50-meter freestyle kick 50-meter freestyle swim/50-meter freestyle kick 50-meter freestyle swim/50-meter kick 200-meter freestyle kick/50-meter freestyle swim 150meter freestyle kick/50-meter freestyle swim 100-meter freestyle kick/50-meter swim 50-meter freestyle kick/50-meter swim   Cool-Down 100 meter freestyle — easy Day 3 Land Warm-Ups Water Warm-Ups 400-meter freestyle   Training 4x25-meter freestyle at 25 second rest 8x50-meter freestyle at 60 second rest 4x50-meter breaststroke at 30 second rest 4x50-meter backstroke at 45 second rest 200-meter freestyle kick on board   Cool-Down 200 meter freestyle — easy Team relays in medley order

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