cmburch
Contributor
Be sure to warm up properly to prevent any shoulder or hip problems.
Normal warm-up 150yd free, 150 pull, 150 kick = 450
1. 4 sets of 75 free at 80-85% of top speed = 300 (rest 10sec between each set)
2. 5 sets of 100 pull easy = 500 (Prevent shoulder injury Butterfly)
3. 4 sets 100 IM = 400. Rest 20-30 sec between each set (100 IM = 25fly, 25back, 25breast, 25 free) work up to 8 sets maybe add a set every week or two. Do this once or twice a week.
4. 4 sets of 50 back and/or breast easy = 200
5. 2 sets of 400 or one set of 600 or 800 free at about 80% = 800
6. Once or twice a week do sets of 50 or 100 on time. For example 8-10 sets of 50 on the minute (55-75sec) adjust time to fit your skill. Or 4-5 sets of 100 on the 1.5min - again adjusting the time to fit your level.
7. Kicking 10 sets of 50 free - maybe each 50 is 25 fast then 25 easy.
8. Alternate sets of kicking dolphin, back, breast.
Cool down with some easy pulling, easy free, easy back or whatever is favorite stroke.
8-10 25yd sprints or 4-5 50yd 95-100% - but may only be good if with someone of similar speed and endurance. I wouldn't do it more than once a week if that often. The IM Individual Medley may be better and won't give a person a premature heart attack. And rest 10 sec- 1min between individual sets depending on skill and endurance. This is just an example there are many more combinations of fly, breast, back, free that can be done as well as drills for each stroke.
Normal warm-up 150yd free, 150 pull, 150 kick = 450
1. 4 sets of 75 free at 80-85% of top speed = 300 (rest 10sec between each set)
2. 5 sets of 100 pull easy = 500 (Prevent shoulder injury Butterfly)
3. 4 sets 100 IM = 400. Rest 20-30 sec between each set (100 IM = 25fly, 25back, 25breast, 25 free) work up to 8 sets maybe add a set every week or two. Do this once or twice a week.
4. 4 sets of 50 back and/or breast easy = 200
5. 2 sets of 400 or one set of 600 or 800 free at about 80% = 800
6. Once or twice a week do sets of 50 or 100 on time. For example 8-10 sets of 50 on the minute (55-75sec) adjust time to fit your skill. Or 4-5 sets of 100 on the 1.5min - again adjusting the time to fit your level.
7. Kicking 10 sets of 50 free - maybe each 50 is 25 fast then 25 easy.
8. Alternate sets of kicking dolphin, back, breast.
Cool down with some easy pulling, easy free, easy back or whatever is favorite stroke.
8-10 25yd sprints or 4-5 50yd 95-100% - but may only be good if with someone of similar speed and endurance. I wouldn't do it more than once a week if that often. The IM Individual Medley may be better and won't give a person a premature heart attack. And rest 10 sec- 1min between individual sets depending on skill and endurance. This is just an example there are many more combinations of fly, breast, back, free that can be done as well as drills for each stroke.