Backstroke- 4 lengths full stroke, 20 sec. Rest,
4 lengths arms only, 20 sec. Rest,
4 lengths legs only, 20 sec. Rest,
6 lengths full stroke. 2 min. rest.
Drill-1 length arms only, 1 length full stroke, 1 length legs only, 1 length full stroke, 2 lengths 1 arm pull to every 4 kicks.
6 one length sprints walking back to the start of the pool after each length(this being your rest). 1 min. rest and then 2 two length sprints with 1min. rest between each. 2 min. rest, then one 4 length sprint.
Warm down- 2 lengths backstroke, 4 lengths front
crawl slow swim.
Session 3-
Warm up- 10 lengths alternating between
backstroke and front crawl, 4 lengths
breast stroke, 2 lengths fly.
Breaststroke- 6 lengths full stroke, 30 sec. Rest,
4 lengths arms only, 20 sec. Rest,
2 lengths legs only, 20 sec. Rest,
4 lengths full stroke, 20 sec. Rest,
Drill- 4 lengths arms with butterfly legs.
1 min. rest.
5 one length sprints walking back to the start of the pool after each length(this being your rest). 1 min. rest and then 4 two length sprints with 1min. rest between each. 2 min. rest, then one 4 length sprint.
Warm down- 6 lengths breaststroke(medium pace), 4 lengths front crawl slow.
Session 4-
Warm up- 12 lengths alternating between
backstroke and front crawl, 4 lengths
breast stroke, 2 lengths fly.
Butterfly- 6 lengths full stroke, 1 min. rest,
2 lengths arms only, 30 sec. Rest,
4 lengths legs only, 20 sec. Rest,
2 lengths full stroke. 2 min rest.
Drill- 4 lengths doing 4 arm pulls with one
arm and then another 4 with the
other.
2 lots of one length with 1 min. rest
between each, full stroke, not
breathing.
10 one length sprints walking back to the start of the pool after each length(this being your rest). 1 min. rest and then 2 two length sprints with 1min. rest between each. 2 min. rest, then one 4 length sprint.
Warm down- 6 lengths slow front crawl.
Session 5-
Warm up-12 lengths alternating between
backstroke and front crawl, 4 lengths
breast stroke, 2 lengths fly.
Drill-
Anaerobic training
length 1-breath every 2 strokes,
length 2- breath every 3 strokes,
length 3- breath every 4 strokes,
length 4- breath every 3 strokes,
length 5- breath every 4 strokes,
length 6- breath every 5 strokes,
length 7 - breath every 4 strokes,
length 8- breath every 5 strokes,
length 9- breath every 6 strokes,
length 10- breath every 5 strokes,
length 11 - breath every 6 strokes,
length 12 - breath every 7 strokes,
Stamina training
1 min. rest. 8 lengths front crawl, 6 lengths back stroke, 4 lengths breaststroke, 2 lengths fly.
Sprints- (30 sec rest between each sprint)
2 lots one length fly, 2 lots of two lengths breaststroke, 2 lots of two lengths backstroke, 2 lots of two lengths front crawl, 1 lot of 4 lengths front crawl.
Warm down- 2 lengths backstroke, 4 lengths slow front crawl.
Session 6-
Warm up- pyramid (like fartlek training)
4 lots of one length front crawl with a 5 sec. Rest between each, 4 lots of 2 lengths with a 10 sec. Rest between each, 2 lots of 4 lengths with a 20 sec. Rest between each, 8 lengths. Now repeat this going back down the pyramid starting with the 8 lengths and finishing with the 4 lots of one length.
Arms & Legs- 2 lengths of each stroke legs only,
and then do the same with your
arms.
Sprints- (30 sec rest between each sprint)
2 lots one length fly, one lot of 2 lengths fly, 2 lots of two lengths breaststroke, 2 lots of two lengths backstroke, 2 lots of two lengths front crawl, 1 lot of 4 lengths front crawl.
1 min. rest
Medley Swims- 2 lengths fly, 2 lengths back, 2 lengths breast, 2 lengths front. 1 min. rest.
Drills- breaststroke 4 lengths arms with butterfly legs, 2 lengths 1 arm pull to every 4 kicks, 4 lengths catch-up.
Warm down- 2 lengths breaststroke, 2 lengths backstroke, 4 lengths front crawl.
Summery
This training program is designed to be done over a three week period. It incorporates all of the competitive strokes, and specific drills for each of them.
I have tried to use aerobic, anaerobic, fartlek, and sprint training methods throughout my program, and it is supposed to get harder as progress through it.
It is meant to build up your stamina and ability to sprint, improve your strokes, and keep you fit.
