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
2Practice #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 |
