#frontcrawl workouts

WARM UP (400m)            

200m        PULL Steady and smooth

4 x 50m    1) SWIM      2) BUILD     3) SINGLE ARM by 25m     4) STRONG     *REST = 15 seconds

 DRILLS (200m)                    

KICK FOCUS WITH FINS, REST = 15-30 seconds

50m          SIDE KICK (1 arm up)

50m          6 KICK SWITCH (6 kicks on each side before taking another stroke)

50m          TOMBSTONE KICK (board horizontally in the water, kick plowing the water)

50m          BACKSTROKE the with arms UP (Arms pointing to the ceiling)

 MAIN SET (1650m)            

INTERVAL REST = 10 - 15 seconds        

SET REST = 20 – 30 seconds

3 x through:

ROUND 1: SWIM      

ROUND 2: PULL        

ROUND 3: CHOICE (paddles, fins, kick, etc.)

 200m        SWIM, Even split (Steady pace)

4 x 50m    SWIM, At race pace

100m       SHARK

2 x 25m    SPRINT!

 COOL DOWN (250m)      

50m         As few strokes as possible

50m          SWIM Breathing to weak side

50m           SWIM with SIGHTING every few strokes (Think crocodile eyes)

100m        CHOICE                                                                      

WARM UP (250m)

100m SWIM Choice

2 x 75m as: 25m CATCH-UP with Board / 25m SHARK with Board / 25m KICK with Board

 DRILLS (100m)

                  25m FISTS

                  25m SCULLING

                  25m 3-3-3 (3 left/ 3 right/ 3 normal)

                  25m BUILD Slow à Fast

 MAIN SET (1800m)

200m SWIM *Steady pace

8 x 50m on Decreasing Pace Time *Start on a pace time 30 seconds slower than your 50m time (Ex. Swim 50m comfortably in 45 seconds, start on 1:15, then 1:10, 1:05, 1:00, 0:55, 0:50, 0:45, 0:40)

200m SWIM at Race Pace

6 x 50m Alternate 2 x 50m PULL, 1 x 50m SPRINT! REST = 10 -15 seconds

200m PULL *Paddles Optional

4 x 50m KICK *FINS Optional  Alternate 25m steady, 25m fast!    REST = 10 - 20 seconds

200m SWIM with FINS or PADDLES

2 x 50m SWIM SPRINT     REST = 30 seconds

 COOL DOWN (150m)

50m PULL Easy

50m NON-FREE (Back or breastroke)

50m CHOICE                                                                                                                        

WARM UP: (500m)

200m SWIM Choice

3 x 100m DRILL as:

(25m 3 Second Reach/ 25m Fists/ 25m 2 Stroke Surge/ 25m Recovery Pause) REST = 20-30 seconds

 MAIN SET: (1750m)

4 x 50m PULL Descending 1 to 4 (Get faster each 50m)                                         REST = 10-15 seconds                          

3 x 200m SWIM Steady                                                                                                 REST = 15-30 seconds

*Get your time for each one, try not to let them be more than 5 seconds difference      

4 x 50m SWIM Strong (Just below Time trial pace) , pull with vertical forearm       On pace time (1:20, 1:10, 1:00, etc.) 

50m CHOICE Recovery

3 x 100m SWIM at Time Trial/Race Pace                                                                   REST = 10-20 seconds

4 x 50m PULL with paddles optional as:                                                           Alternate 25m SPRINT! Focus on high arm turn over and 25m SMOOTH             On Pace time (1:30, 1:15, 1:00, etc.)

50m CHOICE Recovery

3 x 50m SWIM Strong (Time Trial pace or just above)                                                REST = 10 seconds                                                                    

 COOL DOWN: (250m)

2 x 50m GOLF     * Strokes ( per 50m) + Time ( in seconds) = Score                     REST = 30 seconds              * The lower the score, the more efficient you are    

100m SWIM Breathing 3-5-3-7 or 2-4-2-6 by 25m 50m SWIM Choice                                                                                                        

WARM UP (400m)

200m         SWIM Choice

2 x 75m     PULL *Last 25m of each 75m is with FISTS

50m           KICK Choice

 DRILLS (200m)   

Breathing Drills *FINS Optional

50m Breathe to Working Arm:     25m Swim with the LEFT arm, Breathe to the LEFT side (right arm extended),vrepeat 25m Swim with RIGHT arm, Breathe to RIGHT side (left arm extended)

50m Breathe to Working Arm:     25m Swim with the LEFT arm, Breathe to the LEFT side (right arm by side),  repeat 25m Swim with RIGHT arm, Breathe to RIGHT side (left arm by side)

50m  Breathe to Non-working Arm: 25m Swim with the Left arm, Breathe to the RIGHT side (right arm by side), repeat 25m Swim with Right arm, Breathe to LEFT side (left arm by side)

50m  Breathe as Little as Possible: Hold your breath and take as few breaths, keep head in neutral position aligned with your spine

 MAIN SET (1600m)

4 times through 4x25m, 4x50m, 100m as follows:

Round 1                        Round 2                        Round 3                         Round 4

4 x 25m     

SCULLING                     BUILD                        KICK underwater           SPRINT!   With light kick         Slow to Sprint!                  as far as possible          High Arm                                                                                                                          Turnover       4 x 50m     

KICK with FINS             PULL (Strong)               SWIM              PULL with paddles REST = 10-15 sec        Decrease REST           On Pace time REST = 10 - 20 sec

100m         

SWIM at Race Pace      SWIM at Race Pace      SWIM at Race Pace   SWIM at                                                                                                                         Race Pace

 COOL DOWN (300m)

3 x 50m      GOLF        Count strokes per 50m + Time in seconds = Score  *Lower score = more efficient       Goal <100

50m            SWIM         SLO-MO, Super slow swimming- focus on technique