Freestyle - aerobic workout - high school

So here is day 1 of Sun Prairie High School Swimming (this doesn't include dryland). These are excellent freestyle drills and a tough workout to follow. Not for the soft at heart. Have at it swimmers!(3 different levels posted - drills included in group 1.) It's in the vicinity of 5000 meters including drills - I suggest doing drills as 2x 25's.

Cardinal Swimming – Group 1
Day 1
Warm-up
400 swim – every 4th 25 non free
6 x 50 choice @ 1:15 – keep it loose

Drills – freestyle – w/ fins – keep your eyes and head down!!!
1. Catchup – keep kick strong
2. 6 k switch
3. Recovery drill – left arm in front, rt. Arm goes from entry to takeout w/out touching H2O – keep kick going – alt.
4. Hesitation – hold arm just prior to entry – play keep away
5. Yanko – 2 breast pulls w/ flutter k, no breah – follow w/ free pull one arm – breathe here – 2 breast pulls, repeat w/ op par – DO NOT STOP kick – Roll!!
6. Shot gun on stomach –
7. People paddle – head and eyes down
8. Streamline K – do NOT stop K to breathe – breathe to front
9. Side-back-side-front – 6 k at each
10. Fly up kick – focus on up K – slip the down k – grab water and HARD on the up kick – glide then repeat
8 x 25 shooters – with me – underwater dolphin
Even underwater – odds ez swim
1 and 5 go ½ way under, 3 and 7 work to go all the way
Kick is small and fast

Break

Workout phase
8 x 50 @ 1:15
Count strokes on 1st 2 25-s drop that by 3 – when you get there – streamline kick and flip, work to catch water – great streamline off every wall

Kick set – x 2 -- :10 RI between each
25k – 50k – 75k – 100 swim – 75k – 50k – 25k Repeat

Swim set
4 x 25 IM order @:40
4 x 150 – 1st and last 25 no free @ 2:45
4 x 25 free @:40 – 3 breath or less on ea. 25
4 x 150 – 2nd 50 FAST @ 2:45
4 x 25 – 1 and 3 fly – 2 and 4 breast @ :40
4 x 150 – 1st and last 25 sprint – 3 breaths or less on those 25’s 2:45

10 x 100 @ 1:50 – hit a pace and hold it – not breath into turn

300 pull

Turns if time
Cardinal Swimming – Group 2
Day 1
Warm-up
400 swim – every 4th 25 non free
6 x 50 choice @ 1:15 – keep it loose

8 x 25 shooters – with me – underwater dolphin
Even underwater – odds ez swim
1 and 5 go ½ way under, 3 and 7 work to go all the way
Kick is small and fast

Break

Workout phase
8 x 50 @ 1:15
Count strokes on 1st 2 25-s drop that by 3 – when you get there – streamline kick and flip, work to catch water – great streamline off every wall

Kick set – x 2 -- :10 RI between each
25k – 50k – 75k – 100 swim – 75k – 50k – 25k Repeat

Swim set
4 x 25 IM order @:45
4 x 150 – 1st and last 25 no free @ 3:00
4 x 25 free @:45 – 3 breath or less on ea. 25
4 x 150 – 2nd 50 FAST @ 3:00
4 x 25 – 1 and 3 fly – 2 and 4 breast @ :45
4 x 150 – 1st and last 25 sprint – 3 breaths or less on those 25’s 3:00

10 x 100 @ 2:00 – hit a pace and hold it – not breath into turn

300 pull

Turns if time
Cardinal Swimming – group 3
Day 1
Warm-up
400 swim – every 4th 25 non free
6 x 50 choice @ 1:15 – keep it loose

8 x 25 shooters – with me – underwater dolphin
Even underwater – odds ez swim
1 and 5 go ½ way under, 3 and 7 work to go all the way
Kick is small and fast

Break

Workout phase
8 x 50 @ 1:15
Count strokes on 1st 2 25-s drop that by 3 – when you get there – streamline kick and flip, work to catch water – great streamline off every wall

Kick set – x 2 -- :10 RI between each
25k – 50k – 75k – 100 swim – 75k – 50k – 25k Repeat

Swim set
4 x 25 IM order @:45
4 x 100 – 1st and last 25 no free @ 2:30
4 x 25 free @:45 – 3 breath or less on ea. 25
4 x 100 – 2nd 50 FAST @ 2:30
4 x 25 – 1 and 3 fly – 2 and 4 breast @ :45
4 x 100 – 1st and last 25 sprint – 3 breaths or less on those 25’s 2:30

10 x 100 @ 2:15 – hit a pace and hold it – not breath into turn

300 pull

Turns if time