Lowcountry Splash Get Under It

Splash Swim Camp Practices

Now In PDF Format

Week 1 (PDF)

Practice #1
warm-up = 3 x 100 with 30 sec's rest

2:00 rest

16 x 50 with 20 sec's rest b/w each

odd #'s count your strokes and try to keep them the same
even #'s focus on head position

2:00 rest

100 easy warm down

total distance: 1200

Practice #2
warm-up = 6 x 50 with 15 sec's rest

2:00 rest

4 x 100 with 30 sec's rest b/w eac
focus on head position

2:00 rest

alternate: 100 max distance per stroke counting your strokes on each 50 of the 100 take 20 sec's rest then
50 going 25 head out and 25 head in proper position take 20 sec's rest

do the above alternating set 4 times

2:00 rest

100 easy warm down

total distance = 1400

Week 2 (PDF)

Practice #1:

3 x 200   30 seconds rest after each 200

#1 swim
#2 50 shark drill/50 swim
#3 50 catch-up drill/50 swim

2:00 rest

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

odd #'s 50 drill of choice/50 swim
even #'s swim count strokes per length

2:00 rest

1 x 300   swim count strokes per length on the 2nd, 4th, and 6th length (if at MLK) and try to keep equal

100 easy warm-down

total = 1600

practice #2:

5 x 100 w/20 sec's rest b/w each
odd #'s catch-up drill 50/swim 50
even #'s swim

1:00 rest

4 x 100   w/30 sec's rest
all swim count strokes on #1 and #4 and compare stroke counts per 50

1:00 rest

3 x 100 w/20 sec's rest
50 drill of choice/50 swim on each of them

1:00 rest

2 x 100 w/15 sec's rest
swim and try to hold even pace

1:00 rest

1 x 100 fast and get your time

1:00 rest

4 x 50 20 sec's rest
drill of choice on each

total = 1700

Week 3 (PDF)

Practice #1:

10 x 100 30 sec's rest b/w each

odd #'s drill of choice 25/swim 25
even #'s swim and count your strokes on the last length on each to compare

2:00 rest

10 x 50 20 sec's rest b/w each

descend your speed from #1-5 and then start over and descend 6-10
(ie #1 EZ, #2 a little faster....#5 fast)

2:00 rest

4 x 50 10 sec's rest
do a different drill on each

100 easy swim down

total = 1,800

Practice #2

400 (50 drill of choice/50 swim)

2:00 rest

3 x 200 with 1:00 rest b/w each
all swim comfortable pace (try to make each 200 the same time)

2:00 rest

3 x 100 30 sec's rest b/w each
all swim with slightly faster pace than your 200's

2:00 rest

3 x 50 15 sec's rest b/w each
all swim with slightly faster pace than your 100's

2:00 rest

1 x 100 hit your pace same as the 3 x 100
20 sec's rest
1 x 200 hit your pace same as the 3 x 200

100 EASY swim down

total 1,850

Week 4 (PDF)

Practice #1

(A) group:

100 swim 15 sec's rest
150 swim 50/drill 50/swim 50   30 sec's rest (your drill of choice...mix it up on all drill parts of the sets)
200 swim   45 sec's rest
150 swim 50/drill 50/swim 50   30 sec's rest
100 swim

2:00 Rest

8 x 100 with 30 sec's rest

try to swim your mile pace on each 100
count strokes on the 1st 100 and last 100 and see if they are equal

2:00 Rest

8 x 50 with 20 sec's rest

odd #'s build up speed to fast
even #'s mile pace

2:00 rest

100 Easy

Total = 2000

(B) group:

100 swim 15 sec's rest
150 swim 50/drill 50/swim 50 30 sec's rest   (your drill of choice on all drill parts of sets)
200 swim   45 sec's rest
150 swim 50/drill 50/swim 50 30 sec's rest
100 swim

2:00 rest

6 x 100 with 30 sec's rest
try to swim your mile pace on each 100
count strokes on the 1st 100 and last 100 and see if they are equal

2:00 rest

6 x 50 with 20 sec's rest
odd #'s build up speed to fast
even #'s mile pace

2:00 rest

100 easy

total= 1700

Practice #2

A group:

4 x 200 with 30 sec's rest

odd #'s swim
even #'s drill 50/swim 50 (drill of choice)

2:00 rest

12 x 100   with 20 sec's rest

odd #'s build up the 100 (ie 25 EZ, 25 mile pace, 25 faster than mile pace, 25 fast)
even #'s mile pace

2:00 rest

4 x 50 drill of choice with 20 sec's rest

Total = 2,200

B group:

3 x 200 with 30 sec's rest

odd #'s swim
even #'s drill 50/swim 50 (drill of choice)

2:00 rest

10 x 100 with 20 sec's rest

odd #'s build up the 100 (ie 25 EZ, 25 mild pace, 25 faster than mile pace, 25 fast)
even #'s mild pace

2:00 rest

4 x 50 drill of choice with 20 sec's rest

total = 1,800

Week 5 (PDF)

Week 5 practices

Practice #1:

Group A

3 x 200 with 1:00 rest b/w each
#1 and 3 swim
#2 drill of choice

2:00 rest

4 x 100 with 30 sec's rest
all pace

2:00 rest

4 x 200 with 30 sec's rest
all pace

2:00 rest

4 x 100 with 30 sec's rest
build each 100

100 easy

total = 2300

Group B

3 x 200 with 1:00 rest b/w each
#1 and 3 swim
#2 drill of choice

2:00 rest

3 x 100 with 30 sec's rest
all pace

2:00 rest

3 x 200 with 30 sec's rest
all pace

2:00 rest

3 x 100 with 30 sec's rest
build each 100

100 easy

total = 1,900

Practice #2

Group A

400 100 swim 100 drill

2:00 rest

6 x 50 with 20 sec's rest
build each 50

2:00 rest

2 x 400 with 1:00 rest b/w each
hold even pace on each (# 1 and #2 should be same time)

2:00 rest

6 x 50 with 20 sec's rest
build each 50

2:00 rest

400 100 swim 100 drill

total = 2200

Group B

400 100 swim 100 drill

2:00 rest

6 x 50 with 20 sec's rest
build each 50

2:00 rest

2 x 300 with 1:00 rest b/w each
hold even pace on each (#1 and #2 should be same time)

2:00 rest

6 x 50 with 20 sec's rest

400 100 swim 100 drill

total = 2,000

Week 6 (PDF)

Week 6 Practices

practice #1

Group A:

500 swim 100/drill 100

2:00 rest

3 x 400 with 1:00 rest
try to hold even pace on each 400 (ie all should be the same time)

2:00 rest

10 x 50 build each 50 with 20 sec's rest

100 easy

total= 2,300

Group B:

500 swim100/drill 100

2:00 rest

3 x 300 with 1:00 rest
try to hold even pace on each 300 (ie all should be the same time)

2:00 rest

8 x 50 build each 50 with 20 sec's rest

100 easy

total = 1,900
practice # 2

Group A:

4 x 200 with 30 sec's rest
odd #'s 100 swim/100 drill
even #'s 100 drill/100 swim

2:00 rest

2 x 500 with 1:00 rest
try to make #2 faster than #1

2:00 rest

6 x 100 with 20 sec's rest
odd #'s build w/in the 100
even #'s pace

100 easy

total = 2500

Group B:

4 x 200 with 30 sec's rest
odd #'s 100 swim/100 drill
even #'s 100 drill/100 swim

2:00 rest

2 x 400 with 1:00 rest
try to make #2 faster than #1

2:00 rest

5 x 100 with 20 sec's rest
odd #'s build w/in the 100
even #'s pace

100 easy
total = 2,200

Week 7 (PDF)

Both practices same for everyone:

Practice #1:

400 warm-up 100 drill/100 swim

2:00 rest

10 x 100 with 45 sec's rest
odd #'s build
even #'s pace

2:00 rest

6 x 50 30 sec's rest
start slow and build to fast on each one

2:00 rest

400 practice look see at pace

100 EZ

Practice #2

400 warm-up 100 drill/100 swim

2:00 rest

10 x 50 with 20 sec's rest
odd distance per stroke (count your strokes)
even practice look see at pace

2:00 rest

2 x 200 with 1:00 rest
odd descend from slow to fast w/in the 200
even pace

2:00 rest

8 x 50
odd build from slow to moderate speed
even pace

100 EZ

Get Under It! - May 19th 2012