Training program in Swimming Warm up: 400m breaststroke/crawl 5 x 15 butterfly kicks (while diving) max.

25m This is without fins. When it gets easy, try doing it on the back and the side. (Video 1+2+3) Small rubber fins: 200m flying mixed styles (3 breaths in the surface)* 200m o/u (1 breath in the surface)* (Video 6) 6 x 25/25m side/back/spinning* (Surface Video 5+7, diving Video 4+6+8+9) Monofin: 100m surface swimming with centersnorkel (Video 10) 200m surface with both arms along the side 200m surface with one arm in front on the side (Video 11) 10 x 50m dynamic, with focus on technique and time, no intervals here. Do longer breaks! Example: First 5 laps can be done fast 4-5 sec faster that usual and the last 5 laps can be done in a normal pace. You will see that the normal pace will increase this way. Only do this, when you feel that the technique is getting relatively ok Traditional swimming: 1000m breaststroke/crawl. 100m breaststroke and 100m crawl. (5 times 200) Dont do only crawl, since you need the breaststroke for dynamic without fins. Cool down: 200m relaxed and easy. Explanations made closer in Comments on the DIVING-program

Comments on the swimming program There is of cause a lot of diving in the swimming program, but Im calling it that, because of the lack of exercises that needs a great deal of concentration. Of cause you need to concentrate, since almost the whole program is technique, but it is two very different things. The program is quit tough to swim and it should never be made the day before a diving program. One thing I like about this program is that you dont have to go to the pool to make a long dive; witch actually can be relaxing once in a while. The explanation of the exercises is made in the Comments on diving program By Peter Pedersen, peterp@webspeed.dk