Wednesday Workout

3 x 200 swim (freestyle, breaststroke, backstroke)

3 x 200 kick (freestyle, breaststroke, backstroke)

6 x 100 pull (using kickboard as a pull buoy)

6 x 100 kick (easy, medium, fast, repeat)

6 x 100 swim (easy, medium, fast, repeat)

10 x 50 kick (sprint off first 15 yards)

10 x 50 kick (2 turn 50s, begin in middle of the pool, concentrate on fast turns)

10 x 50 kick (sprint last 15 yards)

400 easy

Wednesday Workout

This Wednesday Workout is a freestyle pyramid.

300 warm up

300 kick

20 x 25 (5 x 25 catch up drill, 5 x 25 fists drill, 5 x 25 zipper drill, 5 x 25 3/3/3 drill)

15 x 50 (25 easy, 25 fast)

10 x 100 (fast)

5 x 200 (negative split)

10 x 100 (medium)

15 x 50 (25 fast, 25 easy)

20 x 25 (kick)

300 cool down

Wednesday Workout

Firmly established as the trickiest stroke for swimmers to conquer, butterfly is commonly saved to learn last. A short axis stroke like breaststroke, butterfly relies on a teeter totter motion between hips and shoulders - the shoulders come up, the hips go down and vice versa. Often one of the biggest issues for young swimmers learning butterfly is their lack of upper body strength to "pull" their bodies out of the water for each stroke and breath. Butterfly, if done right, does not rely as much on upper body strength as it does on core strength. The teeter totter rocking is powered by the core, a core that helps to shoot the shoulders out of the water so that each stroke and breath requires arm strength primarily for the underwater pull (not the recovery).

In case you weren't sure, this Wednesday Workout is a fly day!

500 free warm up

10 x 75 (25 dolphin kick on back, 25 breaststroke, 25 dolphin kick on back)

200 breaststroke easy

10 x 50 fly drill (1 pull, 5 kicks, 1 pull, 4 kicks, 1 pull, 3 kicks, 1 pull, 2 kicks, 1 pull, 2 kicks...until you reach the wall and repeat)

200 breaststroke easy

10 x 25 breaststroke pull (using the pull buoy, allow your legs a slight dolphin kick)

2 x 25 fly sprint (take the least amount of breaths possible)

5 x 25 breaststroke pull and dolphin kick

2 x 25 fly sprint (take the least amount of breaths possible)

300 cool down

* Dolphin kick on the back is an excellent core workout. To really challenge yourself, try kicking in a streamline position on your back.

Wednesday Workout

Today's workout concentrates on the IM (individual medley). The IM includes each racing stroke: butterfly, backstroke, breaststroke, and freestyle (in that order). There are 100 yard, 200 yard and 400 yard IM's. Today we will focus on building up to a 200 IM.

500 warm up

100 flutter kick (fast)

100 freestyle (50 fast, 50 easy)

100 breaststroke kick (fast)

100 breaststroke (50 fast, 50 easy)

100 backstroke kick (fast)

100 backstroke (50 fast, 50 easy)

100 dolphin kick (fast)

100 butterfly (50 fast, 50 easy)

200 IM (50 fly, 50 back, 50 breast, 50 free)

If you're not tired yet, repeat!

Cool Down:

200 easy kick (choice)

300 easy swim (choice)

Workout of the Week

300 freestyle warm up

10x50 flutter kick on side
10x25 flutter kick on back (sprint)

10x50 dolphin kick on front
10x25 dolphin kick on back (sprint)

100 freestyle easy

9x100 freestyle (slow, medium, fast, slow, medium, fast, slow, medium, fast)

100 breaststroke easy

9x100 IM (slow, medium, fast, slow, medium, fast, slow, medium, fast)

200 breaststroke easy

200 freestyle easy