Set of the Week

Backstroke Day

20o freestyle
200 backstroke

200 flutter kick on side looking down (alternate side every 25 yards)
200 flutter kick on side looking up (alternate side every 25 yards)

50 x kick on side looking up
50 x drill (arm up drill - see video below)
50 x swim (backstroke)

repeat 6 times

12 x 100 (alternate between freestyle and backstroke every 100)

easy 300 backstroke
easy 200 freestyle

Set of the Week

Not for the weak of heart:

3 x 500 free easy

3 x 200 (100 drill, 100 swim) 1:45

6 x 50 (25 sculling, 25 free) n/t
3 x 100 free on 1:30

6 x 50 (25 kick, 25 free) n/t
3 x 100 free on 1:30

6 x 50 (25 fly, 25 back)
3 x 100 free on 1:30

6 x 50 (25 back, 25 breast)
3 x 100 free on 1:30

6 x 50 (25 breast, 25 free)
3 x 100 free on 1:30

Set of the Week

Warm Up
500 free
easy100
choice kick
200 pull

Drill Set
6 x 50 fist on :55/1:10
3 x 50 (25 kick, 25 free) 1:00/1:15
6 x 50 catch up/splash on :55/1:10
3 x 50 (25 kick, 25 free) 1:00/1:15
2 x(100 drill, 100 free) 1:45/2:00{Drill 25 ra, 25 la, 25 cu, 25 free}

Main set
3 x 100 free on 1:30/2:00
6 x 50 free on :50/:55
3 x 100 stroke/IM on 1:45/2:10
6 x 50 free on :45/:50

Cool Down

Set of the Week

If I were my coach, I'd hate me after this set...

200 Free

12x75 (swim, kick, drill – im order, repeat 3x)
12x100 (kicking on back – im order, repeat 3x)
12X25 (underwater dolphin kick in streamline position – no breathing)

200 Choice

12x50 (2 turn 50s start in middle of pool – im order)
12x100 (im order, repeat 3x)
12x25 (underwater breaststroke kick in streamline position – no breathing)

200 Choice

12x50 sprint (im order, repeat 3x)

200 Cool Down

Set of the Week

Back to Basics

200 swim, 200 kick, 200 drill freestyle

6x25 kick on front, arms at side, head in a neutral position (work on proper body position)
6x25 kick on right side (head looking down, arms at side, belly button towards the wall)
6x25 kick on left side (head looking down, arms at side, belly button towards the wall)
6x50 kick (25 on right 25 on left, head looking down, bottom arm in front, belly button towards the wall)
6x100 (25 right side kick, 25 left side kick, 50 12 kick switch)
6x100 (25 12 kick switch, 25 8 kick switch, 25 6 kick switch, 25 swim)

200 swim (concentrating on rotation and proper body alignment)

6x25 kick on back, arms at side, head in a neutral position (work on proper body position)
6x25 kick on right side (head looking up, arms at side, belly button towards the wall)
6x25 kick on left side (head looking up, arms at side, belly button towards the wall)
6x50 kick (25 on right 25 on left, head looking up, bottom arm in front, belly button towards the wall)
6x100 backstroke (25 right side kick, 25 left side kick, 50 12 kick switch)
6x100 backstroke (25 12 kick switch, 25 8 kick switch, 25 6 kick switch, 25 swim)

200 backstroke (concentrating on rotation and proper body alignment)

200 cool down

Set of the Week

Warm Up:

200 Swim, 200 Kick, 2oo Drill

Set 1:

10x25 arms at side breaststroke kick (concentrating on rocking body motion = breathe every kick)
10x25 breaststroke pull with pull buoy (concentrating on pushing forward with the hips when breathing)
10x50 (25 breaststroke drill 1 pull/2 kick, 25 breaststroke)
10x100 breaststroke (1-3 on the 2:00, 4-6 on the 1:50, 7-9 on the 1:40, 10 on the 1:30)

200 easy

Set 2:

6x200 kick with board (fly, breast, free)

6x100 stroke with board (1-3 on the 2:00, 4-6 on the 1:50)

300 cool down

Set of the Week

Having drooled over swim sets posted by other bloggers, I've decided it's time to post my own so here commences the first "Set of the Week" post. This set is a general work out and does not target a specific stroke. It is a great starting point for those former swimmers looking to dive back in. Take it easy and find times that work for you. The next time you try it, cut 5 seconds off from each set.

6x100 (25 swim, 25 kick, 25 drill, 25 swim - free, fly, free, breast, free, back - 15 seconds rest)
8x75 kick (25 kick on right side, 25 on back, 25 on left side - i.m. order - 15 seconds rest)
9x100 (1st easy, 2nd medium, 3rd fast - repeat and drop 5 seconds each set of three, i.e. 3 on the 1:45, 3 on the 1:40, 3 on the 1:35)
100 easy
4x200 kick with board (1, 3 = free and 2,4 = choice - 10 seconds rest)
10x50 (negative split - 2 on the 1:00, 2 on the :55, 2 on the :50, 2 on the :45, 2 on the :40)
300 cool down