Sample Lake Gators Swim Club Workouts

For our pool time, we have 1hr to get it done.  The workouts have drills to work on technique, kicking sets to work on core and strength, pulling sets to work on upper body strength, and swim sets to increase endurance, speed, and VO2 Max.

Endurance Day - Freestyle

Warm Up (800)
200 Swim - Focus on stroke – long smooth stroke
100 Kick - Free wFins
100 Drill - 25 tarzan, 25 catchup, 25 tarzan, 25 catchup
100 Kick - Freestyle no fins
3 x 100 Pull - Descend 100’s, 20 sec rest (look at times)
Main Set (1,400 / 2,200 Total)  
400 Free - Smooth – finish strong, remember time (1 minute rest after 400)
4x’s 50 Free 20 sec rest

1. Distance pace – focus on long stroke
2. Middle distance pace
3. Fast – 100 pace
4. Easy

300 - Smooth – finish strong, remember time (1 minute rest after 300)
3x’s 50 Free 20 sec rest

1. Middle distance pace
2. Fast – 100 pace
3. Easy

200 - Descend 100’s (1 minute rest)
3x’s 50 Free (20 sec rest)

1. Middle distance pace 
2. 100 pace - fast
3. Easy 50

Finish
4x’s 50 Kick Freestyle with fins
2x’s 50 Freestyle Sprint – 15 seconds rest
100+ Swim Easy – Cool down
2,600 meters Total

Sample Mid Distance Short Course Workout with Stroke Work

Warm Up
200 Swim     Focus on stroke – long smooth stroke
4x50 Drills and Kicking wFins  

1. Upside down paddle Drill
2. Freestyle Kick
3. Catchup Drill
4. Dolphin Kick

4x100 Pull - Descending.  15 seconds rest. 
800 YDS
Main Set
2 x 250          Freestyle – Descend by 50.  Second 250 faster than first. 30 Sec rest
3 x 100          IM (try without fins – if fins, do backstroke instead of breaststroke) 20 Sec rest
4 x 75             Freestyle – Descend by 25.  15 sec rest between each.
6 x 25             2 Fly, 2 Back, 2 Breast   15 sec rest
1,250 YDS/2,050 Total
Finish Set 
​Repeat 2x’s:
100 Kick        No Fins.  Stroke of choice
2 x 50             Freestyle sprint 90% effort, catch breath, recovery 50
Cool Down    
100+ easy    
500 YDS/2,550 Total