Warrenton Masters Swim Team Work Outs

Keeping physically active is key to a healthy lifestyle. But sometimes it's best to check with your doctor before you start to exercise.

Tuesdays 8pm to 9pm
Thursdays 8pm to 9pm
Sundays 5pm to 6pm

Warrenton Aquatic Center at the Warrenton Aquatic and Recreation Facility
WARF
800 Waterloo Warrenton VA 20186

May 22

Over Achievers (3,000 yards)
Warm up Three times through
100 Swim no rest
100 Kick no rest
100 IM Stroke Drill 1 min rest
8 x 25 15 sec rest
1) Breath to Right
2) Breath to Left
3) Breath every third stroke
4) Breath every forth stroke
5) Breath every fifth stroke
6) twice to right twice to left
7) breath every stroke
8) relax and try to make it without breathing
8 x 100 with 50 kick to rest between straight through, 1 mile race pace on 100’s
Sunday 1 mile swimmers warm down.
500 choice
8 x 50 Odd Swim Even Kick 15 sec rest.
200 Warm Down

Medium 2,600 yards
Warm up Three times through
100 Swim no rest
100 Kick no rest
100 IM Stroke Drill 1 min rest
8 x 25 15 sec rest
1) Breath to Right
2) Breath to Left
3) Breath every third stroke
4) Breath every forth stroke
5) Breath every fifth stroke
6) twice to right twice to left
7) breath every stroke
8) relax and try to make it without breathing
6 x 100 with 50 kick to rest between straight through, 1 mile race pace on 100’s
Sunday 1 mile swimmers warm down.
400 choice
6 x 50 Odd Swim Even Kick 15 sec rest.
200 Warm Down

Improving 2,300 yards
Warm up two times through
100 Swim no rest
100 Kick no rest
100 IM Stroke Drill 1 min rest
8 x 25 15 sec rest
1) Breath to Right
2) Breath to Left
3) Breath every third stroke
4) Breath every forth stroke
5) Breath every fifth stroke
6) twice to right twice to left
7) breath every stroke
8) relax and try to make it without breathing
6 x 100 with 50 kick to rest between straight through, 1 mile race pace on 100’s
Sunday 1 mile swimmers warm down.
400 choice
6 x 50 Odd Swim Even Kick 15 sec rest.
200 Warm Down

March 11, 2008

Over Achievers Kick Night!

Warm up 4 x (100 Swim, 50 Kick)
1^st length of 100’s fly, back, breast, free.
6 x 50 Sprints 20 sec rest.
6 x (200+50kick) alternate type of kick,
2 x 100 kick 10 sec rest
4 x 100 HYPOXIC by 3,4,5,6 strokes per breath 30 seconds Rest

Easy 50 kick choice
Swim 50, 50, 100, 100, 200, , 30 sec rest
200 warm down!

Medium Kick Night!

Warm up 4 x (100 Swim, 50 Kick)
1^st length of 100’s fly, back, breast, free.
6 x 50 Sprints 20 sec rest.
4 x (200+50kick) alternate type of kick,
2 x 100 kick 10 sec rest
4 x 100 HYPOXIC by 3,4,5,6 strokes per breath 30 seconds Rest
Easy 50 kick choice
Swim 50, 50, 100, 100, 200, , 30 sec rest
200 warm down!

Improving Kick Night!

Warm up 3 x (100 Swim, 50 Kick)
1^st length of 100’s fly, back, breast, free.
4 x 50 Sprints 20 sec rest.
4 x (200+50kick) alternate type of kick,
100 kick
3 x 100 HYPOXIC by 3,4,5,6 strokes per breath 30 seconds Rest
Easy 50 kick choice
Swim 50, 100, 200, 30 sec rest
200 warm down!

November 6, 2007

Over Achievers
FOCUS: Breaststroke!

300 Free, 50 Kick, 100Brest
4x 75 first 25 Breast get past flags on each turn and start
4 x 100 Hypoxic Breathing 3-4-5-6 strokes per breath by 25
2 x 200 1st Med, second Hard
3 x 50 Breast High Elbow Drill coach explains
TIMED EVENT: 100 Free FAST!
3 x 100 decend (easy, med, fast)
300 Free
3 x 150 30 sec rest First length Breast
200 Easy
Warm down

Medium
FOCUS: Breaststroke!

300 Free, 50 Kick, 100Brest
4x 75 first 25 Breast get past flags on each turn and start
3 x 100 Hypoxic Breathing 3-4-5-6 strokes per breath by 25
2 x 200 1st Med, second Hard
3 x 50 Breast High Elbow Drill coach explains
TIMED EVENT: 100 Free FAST!
3 x 100 decend (easy, med, fast)
200 Free
2 x 150 30 sec rest First length Breast
200 Easy
Warm down

Improving
FOCUS: Breaststroke!

200 Free, 50 Kick, 100Brest
2x 75 first 25 Breast get past flags on each turn and start
3 x 100 Hypoxic Breathing 3-4-5-6 strokes per breath by 25
200 1st 100 Med, 2nd 100 Hard
3 x 50 Breast High Elbow Drill coach explains
TIMED EVENT: 100 Free FAST!
2 x 100 decend (easy, fast)
200 Free
2 x 150 30 sec rest First length Breast
200 Easy
Warm down

November 4, 2007

Over Achievers

FOCUS: Breaststroke!

300 Free, 100 Breast Kick, 100Brest
4x 75 first 25 Breast
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Simulate turn to start Pop up and sprint as fast as you can to the wall.
3 x 200 descend each 200 time Work turns
3 x 50 Breast focus on long stretch with head down squeeze head with arms for streamline.
TIMED EVENT: Pick an event for time.
2 x 100 Catch up Drill 20 sec rest
2 x 25 Free Shooters
3 x 150 30 sec rest First length Breast
200 Broken by 50 (20 sec rest)
Warm down

Medium

FOCUS: Breaststroke!

300 Free, 100 Breast Kick, 100 breast,
4x 75 first 25 Breast
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Simulate turn to start Pop up and sprint as fast as you can to the wall.
2 x 200 descend each 200 time Work turns
2 x 75 Breast focus on long stretch with head down squeeze head with arms for streamline.
TIMED EVENT: Pick an event for time.
2 x 100 Catch up Drill 20 sec rest
2 x 25 Free Shooters as above
2 x 150 30 sec rest First length Breast
200 Broken by 50 (20 sec rest)
100 Broken by 25 first breast, 10 sec rest
Warm down

Improving

FOCUS: Breast!

200 Free, 100 Breast Kick, 100 Breast
2x 75 first 25 Breast
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Simulate turn to start Pop up and sprint as fast as you can to the wall.
2 x 200 second 200 faster then first
2 x 75 Breast focus on long stretch with head down squeeze head with arms for streamline.
TIMED EVENT: Pick an event for time.
2 x 100 Catch up Drill 20 sec rest
2 x 25 Free Shooters as above
2 x 150 30 sec rest First length Breast
200 Broken by 50 (20 sec rest)

Warm down

October 28, 2007

Focus on Backstroke this week

10 min swim kick pull

October 23, 2007

Over Achievers The wonderful world of Butterfly!

FOCUS: Butterfly! People Swimming at the meet next week will focus on their events.

300 Free, 100 Butterfly Kick, 25 fly, 75 free
4x 75 first 25 Fly
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Simulate turn to start Pop up and sprint as fast as you can to the wall.
3 x 200 descend each 200 time Work turns
2 x 75 One Arm Fly Make sure fingers are pointed down! 5 strokes each side finish up length with both
2 x 100 Catch up Drill 20 sec rest
2 x 25 Butterfly Shooters as above
3 x 150 30 sec rest First length fly
200 Broken by 50 (20 sec rest)
100 Broken by 25 first fly, 10 sec rest
Warm down Butterfly Rules!

Medium The wonderful world of Butterfly!

FOCUS: Butterfly! People Swimming at the meet next week will focus on their events.

300 Free, 100 Butterfly Kick, 25 fly, 75 free
4x 75 first 25 Fly
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Simulate turn to start Pop up and sprint as fast as you can to the wall.
2 x 200 descend each 200 time Work turns
2 x 75 One Arm Fly Make sure fingers are pointed down! 5 strokes each side finish up length with both
2 x 100 Catch up Drill 20 sec rest
2 x 25 Butterfly Shooters as above
2 x 150 30 sec rest First length fly
200 Broken by 50 (20 sec rest)
100 Broken by 25 first fly, 10 sec rest
Warm down Butterfly Rules!

Improving The wonderful world of Butterfly!

FOCUS: Butterfly! People Swimming at the meet next week will focus on their events.
200 Free, 100 Butterfly Kick, 25 fly, 75 free
2x 75 first 25 Fly
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Simulate turn to start Pop up and sprint as fast as you can to the wall.
2 x 200 second 200 faster then first
2 x 75 One Arm Fly Make sure fingers are pointed down! 5 strokes each side finish up length with both
2 x 100 Catch up Drill 20 sec rest
2 x 25 Butterfly Shooters as above
2 x 150 30 sec rest First length fly
200 Broken by 50 (20 sec rest)
Warm down Butterfly Rules

October 21, 2007

Over Achievers
FOCUS: Butterfly! People Swimming at the meet next week will focus on their events.

300 Free, 100 Butterfly Kick, 25 fly, 75 free
4x 75 first 25 Fly
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
100, 200, 50,50, 100Free Work turns
2 x 75 One Arm Fly Make sure fingers are pointed down!
100 Kick Fly
2 x 25 Butterfly Shooters as above
3x (3 x 50) Free, Fly, Free,
200 Broken by 50 (10 sec rest)
100 Broken by 25 first fly, 10 sec rest
Team Sprint Set work on events for next Sunday. Coach will start this as a team.
Warm down

Medium
FOCUS: Butterfly! People Swimming at the meet next week will focus on their events.

200 Free, 100 Butterfly Kick, 25 fly, 75 free
2x 75 first 25 Fly
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
100, 50,50, 100Free Work turns
2 x 75 One Arm Fly Make sure fingers are pointed down!
100 Kick Fly
2 x 25 Butterfly Shooters as above
3x (3 x 50) Free, Fly, Free,
200 Broken by 50 (10 sec rest)
100 Broken by 25 first fly, 10 sec rest
Team Sprint Set work on events for next Sunday. Coach will start this as a team.
Warm down

Improving
FOCUS: Butterfly! People Swimming at the meet next week will focus on their events.

200 Free, 100 Butterfly Kick, 25 fly, 75 free
2x 75 first 25 Fly
4 x 25 Butterfly Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
100, 50,50, 100Free Work turns
2 x 50 One Arm Fly Make sure fingers are pointed down!
100 Kick Fly
2 x 25 Butterfly Shooters as above
3x (3 x 50) Free, Fly, Free,
200 Broken by 50 (10 sec rest)
Team Sprint Set work on events for next Sunday. Coach will start this as a team.
Warm down

October 18 2007

Over Achievers

FOCUS: hand position, power

300 Free, 100 Kick, 1 x 100IM
2x 200 Free Build up each 50 faster
4 x 25 Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
100, 200, 300, 200, 100Free Work turns
2 x 75 Skull Make sure fingers are pointed down!
1st length arms out in front, keep streamlined hands close together (not breaststroke)
2nd length keep arms under shoulders, make wiper-action like the breastroke in-sweep (not wide)
3rd length arms at sides, hands should be under your hips
100 Kick choice
2 x 25 Shooters as above
3x (3 x 50) Easy, Med, Hard,
200 Distance per stoke odd lengths hard even easy
Warm down

Medium

FOCUS: hand position, power

300 Free, 100 Kick, 1 x 100IM
200 Free Build up, each 50 faster
4 x 25 Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
100, 200, 200, 100Free Work turns
2 x 75 Skull Make sure fingers are pointed down!
1st length arms out in front, keep streamlined hands close together (not breaststroke)
2nd length keep arms under shoulders, make wiper-action like the breastroke in-sweep (not wide)
3rd length arms at sides, hands should be under your hips
100 Kick choice
2 x 25 Shooters as above
3x (3 x 50) Easy, Med, Hard,
200 Distance per stoke odd lengths hard even easy
Warm down

Improving

FOCUS: hand position, power

200 Free, 100 Kick, 1 x 100IM
200 Free Build up, each 50 faster
4 x 25 Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
100, 200, 100Free Work turns
2 x 75 Skull Make sure fingers are pointed down!
1st length arms out in front, keep streamlined hands close together (not breaststroke)
2nd length keep arms under shoulders, make wiper-action like the breastroke in-sweep (not wide)
3rd length arms at sides, hands should be under your hips
100 Kick choice
2 x 25 Shooters as above
3x (3 x 50) Easy, Med, Hard,
200 Distance per stoke odd lengths hard even easy
Warm down

October 16, 2007

Over Achievers
FOCUS: hand position, power
200 Free, 100 Kick, 2 x 100IM
2x 200 Free Build up each 50 faster
2 x 75 Skull
1st length arms out in front, make a figure-8 motion to propel yourself forward (like freestyle/fly catch)
2nd length arms under shoulders, make wiper-action like the breastroke in-sweep
3rd length arms at sides, make figure-8 motion to propel yourself forward (like freestyle finish)
8 x 25 Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
25, 50, 75, 100, 100, 75, 50, 25 Free 20 sec rest
200 Kick choice
2 x 25 Shooters as above
4 x 100 odd easy even hard
4 x 50 odd hard even easy
Warm down

Medium
FOCUS: hand position, power
200 Free, 100 Kick, 1 x 100IM
2x 150 Free Build up each 50 faster
2 x 75 Skull
1st length arms out in front, make a figure-8 motion to propel yourself forward (like freestyle/fly catch)
2nd length arms under shoulders, make wiper-action like the breastroke in-sweep
3rd length arms at sides, make figure-8 motion to propel yourself forward (like freestyle finish)
6 x 25 Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
25, 50, 75, 100, 100, 75, 50, 25 Free 20 sec rest
150 Kick choice
2 x 25 Shooters as above
3 x 100 odd easy even hard
3 x 50 odd hard even easy
Warm down

Improving
FOCUS: hand position, power
200 Free, 100 Kick, 1 x 100IM
2x 150 Free Build up each 50 faster
2 x 75 Skull
1st length arms out in front, make a figure-8 motion to propel yourself forward (like freestyle/fly catch)
2nd length arms under shoulders, make wiper-action like the breastroke in-sweep
3rd length arms at sides, make figure-8 motion to propel yourself forward (like freestyle finish)
4 x 25 Shooters Kick as far as you can under water as streamlined as possible. Start off on side and rotate to stomach. Pop up and sprint as fast as you can to the wall.
25, 50, 75, 100, 75, 50, 25 Free 20 sec rest
100 Kick choice
2 x 25 Shooters as above
2 x 100 one easy one hard
3 x 50 odd hard even easy
Warm down

October 14, 2007

Over Achievers
FOCUS: body position, Rotation
200 Free, 100 K, 300 non-Free each 3rd length
4 x 50 20 sec rest Odd Stretch Even Hard.
4 x 50 Free Kick, kickboard 10 sec rest.
4 100 Reverse Lung Buster 6-5-4-3 strokes per stroke
2 x 100 Six-kick switch: flutter kick on side with one arm at side and one out front. On sixth count give hard pull, extending other arm and roll to opposite side, repeat. 20 sec rest follow leader
300 Free work turns and rotation.
4x100 Lung Buster 3-4-5-6 strokes per breath by 25
4 x 50 SPRINT.
200 Free 75 free hard 25 non free easy, 75 free hard, 25 non free easy
Warm Down

Middle
FOCUS: body position, Rotation
200 Free, 100 K, 200 non-Free each 4th length
4 x 50 20 sec rest Odd Stretch Even Hard.
4 x 50 Free Kick, kickboard 10 sec rest.
3 100 Reverse Lung Buster 6-5-4-3 strokes per stroke
2 x 100 Six-kick switch: flutter kick on side with one arm at side and one out front. On sixth count give hard pull, extending other arm and roll to opposite side, repeat. 20 sec rest follow leader
200 Free work turns and rotation.
3x100 Lung Buster 3-4-5-6 strokes per breath by 25
4 x 50 SPRINT.
200 Free 75 free hard 25 non free easy, 75 free hard, 25 non free easy
Warm Down

Improving
FOCUS: body position, Rotation
200 Swim, 100 K, 100 Swim non-Free 4th length
4 x 50 20 sec rest Odd Stretch Even Hard.
2 x 50 Free Kick, kickboard 10 sec rest.
2 100 Reverse Lung Buster 6-5-4-3 strokes per stroke
2 x 100 Six-kick switch: flutter kick on side with one arm at side and one out front. On sixth count give hard pull, extending other arm and roll to opposite side, repeat. 20 sec rest follow leader
200 Free work turns and rotation.
2x100 Lung Buster 3-4-5-6 strokes per breath by 25
4 x 50 SPRINT.
200 Free 75 free hard 25 non free easy, 75 free hard, 25 non free easy
Warm Down

October 11, 2007
Over Achievers
FOCUS: body position, Rotation

200 Free, 100 K, 300 non-Free each 3rd length
8 x 50 20 sec rest Odd Stretch Even Hard.
4 x 50 Free Kick, kickboard 10 sec rest.
4x 50 Zipper Drill (during recovery drag thumb along side of your body from thigh to arm pit and then complete the stroke. We are trying to keep elbows high.) 20 sec rest
400 Free for time
5x100 Free on 1:40 Odd hard Even Easy
2 x 100 Six-kick switch: flutter kick on side with one arm at side and one out front. On sixth count give hard pull, extending other arm and roll to opposite side, repeat. 20 sec rest follow leader
4 x 50 SPRINT.
200 Free 75 free hard 25 non free easy, 75 free hard, 25 non free easy
Warm Down

Middle
FOCUS: body position, Rotation

200 Free, 100 K, 200 non-Free each 4th length
6 x 50 20 sec rest Odd Stretch Even Hard.
4 x 50 Free Kick, kickboard 10 sec rest.
4x 50 Zipper Drill (during recovery drag thumb along side of your body from thigh to arm pit and then complete the stroke. We are trying to keep elbows high.) 20 sec rest
300 Free for time Tuesdays 400 time and keep the same pace
3x100 Free on 1:45 hard, easy, hard
2 x 75 Six-kick switch: flutter kick on side with one arm at side and one out front. On sixth count give hard pull, extending other arm and roll to opposite side, repeat. 20 sec rest follow leader
4 x 50 SPRINT.
200 Free Match 400 pace time above.
Warm Down

Improving
FOCUS: body position, Rotation

200 Swim, 100 K, 100 Swim non-Free 4th length
4 x 50 20 sec rest Odd Stretch Even Hard.
4 x 50 Free Kick, kickboard 10 sec rest.
4x 50 Zipper Drill (during recovery drag thumb along side of your body from thigh to arm pit and then complete the stroke. We are trying to keep elbows high.) 20 sec rest
200 Free for time
3x100 Free on 1:45 hard, easy, hard
2 x 75 Six-kick switch: flutter kick on side with one arm at side and one out front. On sixth count give hard pull, extending other arm and roll to opposite side, repeat. 20 sec rest follow leader
2 x 50 SPRINT.
200 Free Match 200 pace time above.
Warm Down
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October 9, 2007

OVER ACHIEVERS FOCUS – body position Head Low, balanced, straight
200 Free, 100 Back K, 100 free K, 200 Free
8 x 50 20 sec rest Odd Stretch Even Hard.
2 x 100 Free Kick, odd lengths hands at side, even hands in front no kick board. Work on flat body position in water and straight body.
4x50 Zipper Drill (during recovery drag thumb along side of your body from thigh to arm pit and then complete the stroke. We are trying to keep elbows high.) 20 sec rest
400 Free for time
20 seconds rest on each of the following:
5x100 Free 20 sec rest Odd hard Even Easy
2 x 100 Kick Backstroke, odd lengths hand at side, even hands in front. Head still rotate shoulders.
200 Free
4 x 50 SPRINT.

Warm Down

MIDDLE FOCUS – body position Head Low, balanced, straight
200 Free, 100 Back K, 100 free K, 100 Free
6 x 50 20 sec rest Odd Stretch Even Hard.
2 x 100 Free Kick, odd lengths hands at side, even hands in front no kick board. Work on flat body position in water and straight body.
4x 50 Zipper Drill (during recovery drag thumb along side of your body from thigh to arm pit and then complete the stroke. We are trying to keep elbows high.) 20 sec rest
400 Free for time
20 seconds rest on each of the following:
3x100 Free 20 sec rest Odd hard Even Easy
2 x 100 Kick Backstroke, odd lengths hand at side, even hands in front. Keep head still and rotate shoulders.
200 Free
3 x 50 SPRINT.
Warm Down

IMPROVING FOCUS – body position Head Low, balanced, straight
100 Free, 100 Back K, 100 free K, 100 Free
6 x 50 20 sec rest Odd Stretch Even Hard.
2 x 100 Free Kick, odd lengths hands at side, even hands in front no kick board. Work on flat body position in water and straight body.
4x 50 Zipper Drill (during recovery drag thumb along side of your body from thigh to arm pit and then complete the stroke. We are trying to keep elbows high.) 20 sec rest
200 Free for time
20 seconds rest on each of the following:
2x100 Free 20 sec rest 1st hard 2nd Easy
2 x 50 Kick Backstroke, odd lengths hand at side, even hands in front. Keep head still and rotate shoulders.
200 Free
2 x 50 SPRINT.
Warm Down
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October 4, 2007
Over Achievers
Warm Up: 100 Free, 100 Back, 100 Free, 100 Kick
400 Lung Buster 3, 4, 5, 6 strokes per breath by 25 in each 100
200 Tread Mill, Faster each 50
400 Reverse Lung Buster 6,5,4,3 strokes per breath by 25
400 Free for time
20 seconds rest on each of the following:
300 Free
2 x 100
200 Free
6 x 50
100 Free
Warm Down

Quick in the Middle
Warm Up: 100 Free, 100 Kick, 100 Stroke Drill
300 Lung Buster 3, 4, 5, 6 strokes per breath by 25 in each 100
200 Tread Mill, Faster each 50
300 Reverse Lung Buster 6,5,4,3 strokes per breath by 25
400 Free for time
20 seconds rest on each of the following:
100 Free
2 x 100
100 Free
6 x 50
100 Free
Warm Down

Improving
Warm Up: 100 Free, 100 Kick, 100 Stroke Drill
200 Lung Buster 3, 4, 5, 6 strokes per breaths by 25 in each 100
150 Tread Mill, Faster each 50
200 Reverse Lung Buster 6,5,4,3 strokes per breath by 25
400 Free for time
20 seconds rest on each of the following:
2 x 100
100 Free
6 x 50
Warm Down