Swim Team Prep; Evaluation/Time Trial Week

Use the following workout with both groups as a guideline on how to best divide students into the appropriate lane.

Warmup

10 Second Intervals between swimmers

  • Beginner
      • 2×50 Freestyle
        • Rotary breathing, 3 strokes breath to the right, 3 strokes breath to the left
        • Alternating strokes
      • 2×50 Flutter Kick w/ boards
  • Intermediate
      • 4×50 Freestyle
        • Rotary breathing, 3 strokes breath to the right, 3 strokes breath to the left
        • Alternating strokes
      • 4×50 Flutter Kick w/ boards
  • Advanced
    • 6×50 Freestyle
      • Rotary breathing, 3 strokes breath to the right, 3 strokes breath to the left
      • Alternating strokes
    • 6×50 Flutter kick w/ boards

 

Main Set

Done on 10 Second Intervals. 

One group at a time will be working with STP Lead to be evaluated and have their times for the 4 core strokes recorded while the other two groups will be doing their workout of the week. 

 

  • Beginner – 30 Seconds Rest

 

      • 2×50 Freestyle
        • Rotary breathing, 3 strokes breath to the right, 3 strokes breath to the left
        • Alternating strokes
      • 2×50 Breaststroke
        • Proper timing and technique, pull, breath, kick, glide
        • Toes pointed out, kick out, snap legs back together 
        • Arms in a big circle, palms facing out bring them around to their chest shoot back out into
      • 2×50 Backstroke
        • Alternating strokes arms coming all the way way out of the water straight up 
        • Thumbs come out of the water first, pinkys enter the water first (Princess wave) 
        • Rotating shoulders with each stroke
      • 4×25 Dolphin Kick (Streamline)
        • Slight bend in the knees before kick, most of the kick should come from the hips
        • Push chest down towards the bottom of the pool

 

  • Intermediate – 20 Seconds Rest

 

      • 4×50 Freestyle
        • Rotary breathing, 3 strokes breath to the right, 3 strokes breath to the left
        • Alternating strokes
      • 4×50 Breaststroke
        • Proper timing and technique, pull, breath, kick, glide
        • Toes pointed out, kick out, snap legs back together 
        • Arms in a big circle, palms facing out bring them around to their chest shoot back out into
      • 4×50 Backstroke
        • Alternating strokes arms coming all the way way out of the water straight up 
        • Thumbs come out of the water first, pinkys enter the water first (Princess wave) 
        • Rotating shoulders with each stroke
      • 4×25 Butterfly
        • Both arms out of the water simultaneously
        • Breath every other stroke
        • Dolphin kick as arms are going into the water and as they are coming out of the water 

 

  • Advanced – 10 Seconds Rest

 

    • 2×50 Butterfly
      • Both arms out of the water simultaneously
      • Breath every other stroke
      • Dolphin kick as arms are going into the water and as they are coming out of the water 
    • 6×50 Freestyle
      • Rotary breathing, 3 strokes breath to the right, 3 strokes breath to the left
      • Alternating strokes
    • 6×50 Breaststroke
      • Proper timing and technique, pull, breath, kick, glide
      • Toes pointed out, kick out, snap legs back together 
      • Arms in a big circle, palms facing out bring them around to their chest shoot back out into
    • 6×50 Backstroke
      • Alternating strokes arms coming all the way way out of the water straight up 
      • Thumbs come out of the water first, pinkys enter the water first (Princess wave) 
      • Rotating shoulders with each stroke
    • 2×50 Butterfly
      • Both arms out of the water simultaneously
      • Breath every other stroke
      • Dolphin kick as arms are going into the water and as they are coming out of the water 

Cool Down

10 Second Intervals

 

  • Beginner

 

      • 2×50 Freestyle

 

  • Intermediate

 

      • 3×50 Freestyle

 

  • Advanced

 

    • 4×50 Freestyle
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