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Suggested Summer Training Schedule
Week 3
Monday, 6/22
400s/300ks/300ds
3x(3x50 zip/swim, 2x75 breathe 3)
*stretch
*
3(8x50 free, 4x25 fast broken 100 choice)
400 flutter kick
400 pull
200 backwards/forwards
Total Yards- 4400 yards
Tuesday, 6/23
800 s
3x (2x75 kds, 3x50 stroke/free) 1:fly2:back3:breast
*stretch
*
18x25 fly, 1:rt 2:lft 3: swim
100 easy
6x50 double arm back/full back
12x25 speed pull breast (no fins)
800 pull
Total Yards- 3600 yards
Wednesday, 6/24
400s 400 IM skds
3x(4x75 - 50 6 kswitch/25 swim, 4x25 1:fly2:back3:breast(
*stretch
*
12x100 2-free, 1IM
10x50 kick
8x25 (1/2 length sprints)
50 all out, 150 easy
200 easy
Total Yards- 4300 yards
Thursday, 6/25
800 s
20x50 (1:ks, 2:rt/s, 3:lft/s, 4:zip/s)
*stretch
*
3x (3x100 free, 3x25 sprint choice, 25 easy
)
16x50 kick, every 4th fast
200 easy
Total Yards- 4100 yards
Friday, 6/26
400s, 300ks, 300ds
12x75 (2xfree drill, 1xfly/back/breast)
*stretch
*
12x25 thumb drag fly w/ fins
8x50 double arm backstroke/back
3x (4x25 speed pull w/fins, 3x50 3kp/2kp breast)
400 kick build
12x25 variable sprints
200 easy
Total Yards- 4300 yards
Week 2
Monday, 6/15
800 swim
3x7x50 evf/swim
*stretch
*
3x100
20x50 every 4th choice fast
16x25 variable sprints
12x25 turns free-odds/evens-choice
300 easy free/back
Total Yards- 4300 yards
Tuesday, 6/16
400 swim 300 kick/swim 300 drill/swim
12x75 right/ left/ swim fly/back/free
*stretch
*
10x25 turns (relevant strokes)
10x25 starts (1/2 length sprints)
8x50 (backwards/forwards)
200 easy
Total Yards- 4200 yards
Wednesday, 6/17
600 swim
3x4x50 scull kick down swim back
4x50 swim
*stretch
*
3x6x25 dolphin on back w/fins
3x50 fly/back w/dolphin kick
3x4x25 double underwater pullouts
4x50 breast/ free
2x50 choice sprint
300 easy
Total Yards- 4000 yards
Thursday, 6/18
400 swim 300 rt/Lft/s
6x25 4down/ 4up free
2x4x50 rt/lft spear kick
2x100 free (3 dolphin kicks)
*stretch
*
20x100 15x100 10x100
10x50 breaststroke kick
200 easy
Total Yards- 4500 yards
Friday, 6/19
800
16x50 4-fly/back 4-back/breast 4-breast/free 4-50 IMs
*stretch
*
turn practice free/ flip free/back free/free open turn tuck open turns
10x50 odd-long axis even-short
3x3x100 desend 1-3
4x25 fast flutter
6x50 back
200 easy
Total Yards- 3800 yards
Week 1
Monday, 6/8
300 swim 200 ks 200 ds
4x50 scull kick-zipper 4x75 free (3x)
*stretch
*
16x50 free
12x25 6-early catch breastroke 6- fast hand breast with fins
10x50 3 kp/ 2kp breastroke
4x300 pull
12x25 variable sprints
200 cool down
Total Yards- 5500 yards
Tuesday, 6/9
400 swim 400 I.M. SKDS
2x75 1: fly,back,breast 2: back,breast,free 5x50 free (2x)
4x25 thumb drag fly
4x50 right arm/ left arm
4x75 free/ fly/ free
12x75 back 1: rt arm/ lft arm/ swim 2: 2 arm/ back 2 arm 3: auburn rotation (3/4)
8x25 marching soldier backstroke drill with fins
10x50 short/ turn/ finish
200 cool down
Total Yards- 4200 yards
Wednesday, 6/10
600 swim
12x75 rt/ lft/ swim free
*stretch
*
4x25 half lenghth sprint 200 swim 50 sprint (3x)
6x50 kick choice 2x25 fast kick (2x)
6x100 pull (high elbows)
200 cool down
Total Yards- 4200 yards
Thursday, 6/11
400 swim 300 ks 300 ds
3x50 sprint 2x75 25 fly, 50 free (3x)
*stretch
*
3x100 free 4x25 sprint choice (3x)
20x25 under water dolphin with fins
4x200 pull
200 cool down
Total Yards- 4600 yards
Friday, 6/12
800 swim
4x75 kds 4x50 (2x)
*stretch
*
2x400
4x200
6x100
8x50
20x50 kick
200 cool down
Total Yards- 4600 yards
Home
Meet Schedule
Missed Meet Form
Meet Results
Red vs Blue
Maps
Coach
Off Season Training Schedule
Summer Training
Holiday Practice Schedule
The Lions
Team Fellowship
>
Banquet Info
Team Dinners
LHS Team Handbook 16
Records
Lion Awards
Collegiate Swimming
BOOSTERS