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Group 1: defined as swimmers that are new to the team, are not in shape yet. Need
to develop a good streamline position, a strong steady kick of
Freestyle, Backstroke, and Breaststroke. Aim at completing 50 yards
Freestyle, 50 yards Backstroke, 50 yards Breaststroke, 25 yards
butterfly kick, and obey lane circle swimming.
Group 2: defined as swimmers in fairly good shape, can do all the
Group 1 skills.
Aim at completing 100 yards Freestyle, 100 yards Backstroke, 100 yards
Breaststroke, 25 yards Butterfly and 100 yards IM. Do flip turns, and a
basic racing dive.
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Habits:
 | Be on time |
| Stretch before
swimming 5 10 minutes |
| Know your lane
and put your equipments near it. |
| Finish every
potion of the workout no cheating |
| Make new friends
- 2 or more |
| Use the restroom
only during breaks or emergency |
| Know everybodys
name |
| Be respectful |
Group 1 session goals:
| Have fun |
| Work on
efficient, smooth strokes |
| Aim for more
distance |
| Swim faster, swim smarter |
| Swim a 100 IM and
a 100 FR comfortably |
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Weeks |
Monday/Tuesday |
Wednesday/Thursday |
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1 |
Streamlining front and back.
Swim a T 30 |
Time trial swims 100 FR & 100 BK,
kicking drills and 100 swims |
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2 |
Streamlining & Diving
Stroke Drills 100 BR, 50 Fly |
Stroke drills and time trials
100 BR, 50 Fly
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3 |
Stroke drills and kicking
150 FR, 150 BK |
Stroke drills and distance
200 FR, 200 BK swims game day |
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4 |
Stroke drills, kicking & turns
50 Fly, 150 BR |
Stroke drills and distance
200 FR, 200 BR |
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5 |
Time trial & short sprints 50 FR, 25 FLY, 50 BK,
50 BR game day |
Starts, turns & distance
200 FR, 100 IM |
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6 |
100 BR time trials beat previous, distance
swims 100 IM, 200 BR |
Time trials 100 FR, 100 BK- beat previous
times. Distance swims 200 FR, 200 BK |
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7 |
Stroke & Neg. Split Sprints
50 FLY, 100 BR |
Neg. Split Sprints
150 BK, 150 FR game day |
Group 2 session goals
- Have fun
- work on efficient, smooth strokes
- Aim for more distance
- Swim smarter, swim faster
- Swim 200 IM, and a 200 FR comfortably
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Weeks |
Monday/Tuesday |
Wednesday/Thursday |
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1 |
Streamlining front & back, flips
Swim a T 15 |
Time trial swims 50 FR & 50 BK,
kicking drills and 100 swims |
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2 |
Streamlining & Diving
Stroke Drills 50 BR, 25 Fly |
Stroke drills and time trials
50 BR, 25 Fly Swim Suit
Measuring Day |
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3 |
Stroke drills and kicking
75 FR, 75 BK |
Stroke drills and distance
100 FR, 100 BK swims game day |
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4 |
Stroke drills, kicking & turns
25 Fly, 50 BR |
Stroke drills and distance
150 FR, 100 BR |
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5 |
Time trial & short sprints 50 FR, 50 BK, 50 BR
game day |
Starts, turns & distance
200 FR, 100 IM |
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6 |
Starts, turns & stroke
100 BK, 100 FR |
Starts, turns & stroke
200 FR, 100 BR |
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7 |
Stroke & Neg. Split Sprints
25 FLY, 50 BR |
Neg. Split Sprints
150 BK, 150 FR game day |
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