Lowcountry Splash

Get Under It!

Splash Swim Camp Practices

Now In PDF Format

Week 1

Practice #1:

200 swim easy any stroke

2:00 rest

8 x 50  20 sec's reset b/w each 50
odd #'s  touch and go drill
even #'s  swim freestyle

2:00 rest

200 swim freestyle count your strokes on each 50 and attempt to keep same stroke count throughout the 200

2:00 rest

4 x 50  20 sec's rest b/w each 50
swim freestyle working on distance per stroke

Total distance=  1,000


Practice #2:

200 swim any stroke

2:00 rest

20 x 50   20 sec's rest b/w each 50
Odd #'s  25 touch and go drill/ 25 swim
even #'s  swim and count your strokes and attempt to keep same stroke count throughout the set

total distance= 1,200

 

Week 2

Practice #1:

300 swim stroke of choice
 2:00 rest

6 x 50 20 sec's rest b/w each
#1  shark drill; #3 touch and go; #5 shark drill
even #'s swim

2:00 rest

6 x 100  swim w/30 sec's rest b/w each

work on distance per stroke on the odd  #'s
build up speed each length on the even #'s

100 easy warm down

total= 1,300


Practice #2:

300 drill of choice 25//swim 25 alternating throughout the 300

2:00 rest

ladder up and down all swim of the following trying to maintain steady pace on each distance:

50         10 sec's rest
100        20 sec's rest
150        30 sec's rest
200        40 sec's rest
150        30 sec's rest
100        20 sec's rest
50

2:00 rest

6 x 50   20 sec's rest

odd #'s drill of choice (focus on what you think you need to work on the most)
even #'s swim count your strokes

total = 1,400

Week 3

Practice #1  (A) Practice #1 (B)
300 warm-up  50 drill of choice/50 swim 300 warm-up  50 drill of choice/50 swim
2:00 rest 2:00 rest
6 x 50 20 sec's rest 8 x 50  20 sec's rest
build up speed each 50 build speed each 50
2:00 rest 2:00 rest
2 x 300 swim with 2:00 rest b/w each 300 2 x 400 swim w/2:00 rest b/w each 400
#1  swim same pace the whole 300 (get your time) #1  swim same pace whole 400 (get your time)
#2  start easy and get faster (descend) each 100  (get your time) #2  start easy and get faster (descend) each 100 (get time)
100 Easy 100 easy
Total= 1,300 Total = 1,600
_________________________________ __________________________
Practice #2 (A) Practice #2  (B)
3 x 2001:00 rest b/w each 4 x 200 1: 00 rest b/w each
Odd  drill of choice 50/swim 50 odd drill of choice 50/swim 50
evenswim even swim
2:00 rest 2:00 rest
8 x 100 swim  20 sec's rest b/w each 10 x 100 swim 20 sec's rest b/w each
Goal= hold same pace on each 100 Goal= hold same pace on each 100
100 easy 100 easy
total=1,500 total= 1,900

Week 4 (PDF)

Practice #1 (A)

Practice #2 (B)

400 swim 50/drill of choice 50

400 swim 50/drill of choice 50

2:00 Rest

2:00 rest

8 x 50 swim 20 sec's rest

12 x 50 swim 20 sec's rest

Odd build up speed

odd build up speed

even pace

even pace

3:00 rest

3:00 rest

2 x 400 swim 1:00 rest

2 x 500 swim 1:00 rest

#1 pace

#1 pace

#2 build up speed each 100

#2 build up speed each 100

100 easy

100 easy

total = 1700

total = 2100

Practice #2 (A)

Practice #2 (B)

5 x 200 w/30 sec's rest

6 x 200 w/30 sec's rest

Odd # swim count strokes

Odd # swim count strokes

even # drill of choice 50/swim 50

even # drill of choice 50/swim 50

3:00 rest

3:00 rest

2 x 200 pace 20 sec's rest

3 x 200 pace 20 sec's rest

3:00 rest

3:00 rest

6 x 50 30 sec's rest

8 x 50 30 sec's rest

anaerobic speed (the minute system)

anaerobic speed (the minute system)

100 easy

100 easy

total = 1,800

total = 2,300


Week 5 (PDF)

Week #5 practices
practice #1   Group (A) practice #1 Group (B)
400    50 swim/50 drill of choice 400   50 swim/50 drill of choice
3:00   Rest 3:00  Rest
8  x  200    30 sec's rest 10 x 200             30 sec's rest
0dd#'s  pace Odd #'s  pace
even #'s  start slow and build each 50 to faster than pace even #'s  start slow and build each 50 to faster than pace
100 Easy 100 easy
total = 2,100 total = 2,500
__________________________________ __________________________________
practice #2  Group (A) practice # 2  Group (B)
10 x 50  20 sec's rest 10 x 50  20 sec's rest
odd swim odd swim
even drill of choice even drill of choice
3:00 rest 3:00 rest
2 x 750        2:00 rest b/w 2 x 750      2:00 rest b/w
2:00 rest 2:00 rest
6 x 50  15 sec's rest 8 x 50  15 sec's rest
odd pace count strokes odd pace count strokes
even build speed count strokes even build speed count strokes
100 easy 100 easy
total = 2,400

Week 6 (PDF)

Week 6 practices:  (Everyone does same practice) 
Practice #1: 
4 x 100  50 drill/50 swim  20 sec's rest 
2:00 rest 
4 x 400    1:00 rest b/w each 
odd #'s  build speed by each 100 
even #'s  pace 
2:00 rest 
8 x 50  15 sec's rest b/w each 
all faster than race pace (Not sprinting) 
100 easy 
Total = 2,500 
 
3 x 100  swim w/ 20 sec's rest 
2:00 rest 
6 x 50  10 sec's rest 
odd #'s drill 
even #'s swim 
3:00 rest 
2 x 800  2:00 rest 
Get your time and try to make #2 slightly faster than #1 
 2:00 rest 
8 x 50  20 sec's rest   count strokes 
100 easy 
total = 2,700 

Week 7 (PDF)

practice #1: 
300 50 drill/50 swim 
2:00 rest 
6 x 50 build up speed each 50 
20 sec's rest b/w each 
2:00 rest 
15 x 100    20 sec's rest 
all pace 
count strokes on odd #'s and keep 'em the same 
100 EZ 
total = 2,200 
 
practice #2 
300 swim 
2:00 rest 
20 x 50   15 sec's rest 
odd#'s drill 25/swim 25 
even #'s swim distance per stroke 
4 x 50  30 sec's rest 
build each 50 to fast 
100  EZ 
total = 1,800