Swimming 02.02.

2004 7:49 Uhr Seite 20

SWIMMING– A TRAINING PROGRAM

Week One – Tuesday – Weights

Session One

• Pull Down Behind

• Forearm Pull Downs
• Chin Ups
• Sit Ups
• Flies
• 15min. Bike
• Wrist Curls

Week One – Wednesday AM – 8000 Mixed

Warm-up 1000 Kick, With Fins Your Choice

1000 Swim, No Fins Your Choice
1000 Pull, No Fins Your Choice

Main Set 32x100 Individual Medley – 15 sec Interval

Warm-down 1000 Kick, With Fins Your Choice

800 Swim, With Fins Your Choice

Week One – Wednesday PM – 6000 Mixed

Warm-up 500 Kick, With Fins Your Choice

500 Swim, No Fins Your Choice
500 Pull, No Fins Your Choice
Main Set 1500 Butterfly/Butterfly Drills Your Choice
1500 Backstroke, Pull

Warm-down 1000 Kick, With Fins Your Choice

500 Swim, With Fins Your Choice

Week One – Wednesday – Weights

Session Two
• Pull Down Front • Back Lifts
• Curls • Squats
• Elbow Raises • 15min. Bike
• Two Form Dips

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Swimming 02.02.2004 7:49 Uhr Seite 21

THE BUILD-UP SCHEDULES

Week One – Thursday AM – 7500 Kick

Warm-up 1500 Swim, No Fins Your Choice

1500 Pull, No Fins Your Choice

Main Set 3000 Kick, With Fins Your Choice

500 Kick, No Fins, Min.100 Breaststroke

Warm-down 1000 Swim, With Fins Your Choice

Week One – Thursday PM – 10,000 Long

Warm-up 1000 Kick, With Fins Your Choice

1000 Swim, No Fins Your Choice

Main Set 2x1500 Swim, Freestyle

1x1500 Pull, Freestyle
1x1500 Swim, Backstroke

Warm-down 1000 Kick, With Fins Your Choice

1000 Swim, With Fins Your Choice

Week One – Thursday – Weights

Session Three

• Pull Down Front

• Dips
• Dumb Bell Behind Head
• Machine Pull Together
• Tricep Push Downs
• Leg Raises
• 15min. Bike

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Swimming 02.02.2004 7:49 Uhr Seite 22

SWIMMING– A TRAINING PROGRAM

Week One – Friday AM – 6000 Mixed

Swim 1000

Kick 1500 With Fins Your Choice

Pull 1000

Swim 1000 Individual Medley

Done As 100 Butterfly
200 Individual Medley
100 Backstroke
200 Individual Medley
100 Breaststroke
200 Individual Medley
100 Freestyle

Kick 1500 With Fins Your Choice

Week One – Friday PM – 8000 Medley

Set One 2000 Swim, Freestyle, No Fins

1200 Kick, Freestyle, With Fins
800 Pull, Freestyle, No Fins

Set Two 1400 Swim, Backstroke, No Fins

800 Kick, Backstroke, With Fins
400 Pull, Backstroke, No Fins

Set Three 800 Swim, Individual Medley, No Fins

400 Kick, Individual Medley, With Fins Except Breaststroke
200 Swim, Individual Medley, No Fins

Week One – Friday – Weights

Session Four
• Seated Rows • Cleans
• Bench Press • Hamstrings
• Bend Over Rows • 15min. Bike
• Machine Push Aparts

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