Swimming Program

Ready, Set - GOAL!
ADVANCED SWIMMING PROGRAM

Welcome to Ready, Set, Goal- Swim.
Ready Set Goal is a four month physical activity training tool for beginner, intermediate and
advanced level participants. Ready, Set, Goal Swim was designed to help you take your fitness
ability to the next level, or perhaps train for a swimming event.
There are three different swim training tools to choose from:

Start it up - Is a training tool for beginner swimmers. New swimmers will slowly work themselves
up to swimming a mile.
Step it up - Is a training tool for those who want to take their swimming program to the next level.
Swimmers will swim approximately 2000 yards a workout.
Keep it up - Is a training tool for those who want to maintain their swimmer fitness level and perhaps
want some different ideas in keeping their workout interesting. Swimmers will swim approximately
3000 yards a workout.
What will you need for your swim workouts:

Swimsuit - Make sure to rinse out your swimsuit after every workout to prevent the chlorine from
wearing through your suit.
Goggles - Barracuda goggles are a little more expensive, but great if you don’t want to have goggle
eyes for the rest of the day.
Kickboard and Pulley- Most pools have access to kickboards and pulleys, but check it out.
Flippers - Are optional but are tons of fun to use during a portion of your workout.
A clock - Some workouts include keeping a track of the time you rest between sets.
Each swim workout will include:

A Warm-Up - Swim at a slower rate to slowly increase heart rate.
Workout Body - The body of the workout will include: drills, kicking, pulling, technique, and speed
training.
Swim-down - Swim at a slower rate to slowly decrease heart rate.
Stretch - Make sure to stretch the muscle groups you used in your workout. With swimming, this
means most major muscle groups.
A few tips:
• Stopp your
y workouts if y
you are feeling
g major discomfort or fatigue.
• After
Af the descriptions in some workouts, you may see
(:30.)
(:3 That number refers to how much rest you get
after
af each swim. For example, 6 x 100 on :30
means
m you are to swim 100 yards, rest 30
seconds,
se then repeat five more
times
tim for a total of 6 x 100
swims.
sw
Copyright © 2
2010 The Regents of the University of Michigan
Ready, Set - GOAL! ADVANCED SWIMMING PROGRAM
• DPS refers to distance per stroke which means maximizing your efficiency and
finding the correct rhythm for yourself. With free and back, emphasize a long body
line, hip and shoulder rotation, minimizing resistance. With breast and fly, keep the
body line long in the front of your stroke. Steady the rhythm, and swim in the front
quadrant of all strokes.
• You get to be a better swimmer by recovering from the workouts you do, not by doing
more and more swimming without resting and recovering from that swimming.
• Have fun with the workouts.
Technique and Drills

Swimming drills are specific movements, done repetitively to help with your stroke technique.
They can help you get more efficient and they can help you become a faster swimmer. Listed below
are some basic technique tips and drills that you can try in some of your workouts.
FREESTYLE
You spend most of your time on your edge or side, not your belly.
Bilateral breathing - Try to take breaths on alternate sides to help promote this good body roll.
Freestyle Drills
Catch-up is used to isolate one arm, and practice a long stroke and body position. In freestyle or fly
one arm is stationary, always extended forward (front arm) pointing toward the destination, while the
other arm performs the stroke (working arm). You can use a board in catch-up where your front arm is
holding a kick board. As the arm trade places, they hand off the board to each other.
Fingertip drag is used to promote a high elbow recovery and to make your aware of your hand position
during recovery. Swum like regular freestyle, except your fingertips never leave the water as your arm
moves forward during the stroke recovery. You drag your fingers through the water, slightly off to the
side of your body, focusing on body roll and keeping your elbows pointed up.
BREASTSTROKE
The breast stroke involves the forward movement of arms and the legs. The sweeping action of
arms includes the following three movements.
Outsweep - The outsweep starts with the swimmer’s palms facing each other and placed near
the chest. The hands are then outstretched with the palms still facing each other; which
resembles an arrow. The hands are now stretched to their full length. The sweeping action
starts with the palms rotating along the wrists to face away from each. The hands part away
from each other to sweep the water without bending the elbows. Until the outsweep is
completed the hands remain parallel to the surface.
Insweep - During the insweep the water is pushed backwards. For this to happen,
the hands need to point downwards and push the water. The hands that were in
a horizontal plane during the outsweep align themselves in a vertical
plane. At the end of the sweep, the palms come back to the
position of facing each other in front of the chest.
Copyright © 2010 The Regents of the University of Michigan

Ready, Set - GOAL! ADVANCED SWIMMING PROGRAM
Recovery - In the final phase, the hands come back to the original position and again
with the palms facing each other.
Legs - The leg kick as a whole should be a simultaneous and flowing action, providing the
majority of the propulsion. Knees bend as the heels are drawn up towards the seat and toes
are turned out ready for the heels and soles of the feet to drive the water backwards. The
legs sweep outwards and downwards in a flowing circular path, accelerating as they kick and
return together and straight, providing a streamlined position.
Breaststroke Drills
Two-Count Glide Drill - Hold the streamlined (stretched) position of the stroke for a full count of
two (one aligator-two aligator). Keep your head down and neck straight. In the breaststroke, be sure
not to stop your hands under your body, but only in the extended position. Then, start the pull slowly,
pitching the hands outward until they are shoulder width apart, and then accelerate your hands
through the power phase (the in sweep), continuing all the way through to the recovery. It’s a good
idea to combine this drill with double underwater pull-outs to increase the feel of gliding in the
streamline position.
Two-Kick / One-Pull Drill - Hold the streamline for a second kick in each stroke. While doing the second
kick, allow your hands to separate slowly to press your head and chest lower in the water. Keep your
chin down, and look down at the bottom of the pool. This will prepare you for a more powerful in-sweep
and recovery.
BACKSTROKE
The supine body position for backstroke is flat and horizontal, with ears slightly below the water
surface. The arm should be straight and as inline with the shoulder as possible. Hand should be turned
with palm facing outwards and little finger entering the water first. Legs should be stretched out with
toes pointed (plantar flexed), and ankles should be relaxed and loose with toes pointing slightly
inwards.
Propulsive phase - The arm sweeps through the water in a semi-circle, pulling with force just under
the water surface, pulling to the outside of the thigh.
Recovery - The thumb or the back of the hand should exit the water first. The shoulders roll again
with the shoulder of the recovering arm rolling upwards. The arm rotates through 180 degrees over
the shoulder. The palm is turned outwards during recovery to ensure that the hand enters the
water little finger first.
Backstroke Drills
Single Arm (R, L) Drill - Single arm backstroke is always done with the opposite
(nonworking) arm at your side. Allow the opposite arm to be completely relaxed, and
do a half-recovery if it feels natural. Concentrate on full hip and shoulder rotation and
great body position.
Rhythm Drill - Single arm backstroke alternating 2 right arms

and 2 left arms. Do a half recovery with the non-stroking
arm. Focus on rhythm (early hips) and
body position.

Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM
BUTTERFLY “FLY”
Body Position - Although undulation is unavoidable, the body position should be kept
as horizontal as possible to keep frontal resistance to a minimum. Intermittent or
alternative breathing will help to maintain this required body position. The body should
be face down (prone) with the crown of the head leading the action. The shoulders should
remain level throughout and the head should remain central and still, looking down until
breathing is required.
Kick - The timing and coordination of the stroke is usually a two beat cycle of leg kicks to one
arm cycle. The upbeat of the kick should come from the hip and the ankles should be relaxed
with toes pointed. The legs move upwards without bending at the knees and the soles of the feet
press against the water vertically and backwards. Knees bend and then straighten on the
downbeat to provide propulsion. The legs should accelerate to provide power on the downbeat.
Entry - The entry of the hands into the water should be finger tips first, leading with the thumb.
Fingers should be together with palms flat and facing outwards. Arms should be stretched forward
with a slightly bent elbow. Entry should be with arms extended inline with the shoulders.
Catch and down sweep - The pitch of the hands changes to a deeper angle with hands almost
vertical. The catch and down sweep should begin just outside the shoulder line. Palms remain facing
in the direction of travel. The elbow should bend to about 90 degrees to provide the extra power
required. The hands sweep in a circular movement similar to breaststroke, but in a downwards path.
Upsweep - The pitch of the hands changes to face out and upwards towards the water surface. Elbows
extend fully to straighten the arms and hands towards the thighs.
Recovery - Hands and arms must clear the water on recovery. Arms and hands should exit the water
little finger facing upwards. Arms must clear the surface as they are ‘thrown’ over and forwards. Palms
remain facing outwards, naturally giving a thumb-first entry.
Butterfly Drills
Single Arm Fly Drills - This drill traditionally has been performed with one arm extended and one
arm stroking. Focus on the kick timing of “kick your hands into the water” and “kick your hands out of
the water”. Accelerate the pull, and snap the hands through the finish and into the recovery. For the
recovery portion of the stroke, you can do one of three drill options:
Thumb-Tip Drag - Bend your elbow and keep it high. With your palm facing behind you towards
your feet, stick your thumb down and draft is along the surface of the water. This drill helps
keep your hands and elbows in the proper position at the hand entry.
Super-Dolphin - Over-emphasize the “dolphining” undulation of the stroke. During the

recovery, reach up straight to the sky with your arm, and look up at your hand, Drive your
upper body upwards as high as possible, and then dive forward as your hand enters out
front, driving your hips upward. Feel the rhythm of the arms with the kick.

Ready, Set - GOAL!
Advanced Swimming Log

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Swim Swim Workout 1 Resistance Swim Workout 2 Resistance Swim Workout 3
*Any 3 days Warm-up - Drill Choice
Train Train
Warm-up - Drill Choice
of week (see drill sheet) 300
Warm-up - Choice 300
skipping a day Resistance Resistance (see drill sheet) 300
in between Freestyle - 4 x 50 on :40 train using Free + Choice - Kick 200 train using Freestyle - 4 x 50 on :40
workouts 4 x 50 on :50, 4 x 50 on :60 Resistance 12 x 25 10 sec. rest, Pull 200, Resistance 4 x 50 on :50, 4 x 50 on :60
(ie. Tuesday, Kick - 200, 8 x 25 on :40 Training 10 x 50 rest as needed, Swim Training
Thursday, Program 200, 10 x 75 rest as needed Program Kick 200, 8 x 25 on :40
IM - Fly + Back 50 + 150
Week 1
Saturday) Fly + Breast 50 + 150 IM - Fly + Back 50 + 150

Rest Stretch IM Stretch
Fly + Free 50 + 150 Fly + Breast 50 + 150
Resistance IM 100 Drills 200 Fly + Free 50 + 150, IM 100
Train Swim 100
*Any 2 days Choice - Pull least favorite Kick 200 Choice - Pull least favorite
of week stroke 4 x 100 stroke 4 x 100, Pull favorite
skipping a day Pull favorite stroke 4 x 50 Swim down - Choice 200 stroke 4 x 50
in between Swim down - 2 x 100 Swim down - 2 x 100
workouts Stretch
Stretch
Stretch
Follow
Swimming Swim Workout 4 Resistance Swim Workout 5 Resistance Swim Workout 6
Resistance Warm-up - 500, 1 length easy, 1 Train Train Warm-up - 500
Warm-up - Choice non-stop
Training hard, 2 easy, 2 hard.. Swim 100, Kick (no board) 100 1 length easy, 1 hard, 2 easy, 2
Program 500 reverse hard to easy Resistance Drills 100, Swim 100 Resistance hard. 500 reverse hard to easy
train using train using
Fly & Free - 100: 25 fly, 75 free Resistance IM - 125: 25 easy fly, 75 mod. free, Resistance Fly & Free - 100: 25 fly, 75 free
Stretch
100: 25 free, 25fly, 50 free Training 25 hard fly, 125: same as above Training 100: 25 free, 25fly, 50 free
After workout. back, free, back, 125: breast, free,
100: 50 free, 25 fly, 25 free Program Program 100: 50 free, 25 fly, 25 free
Follow Swim breast, 125: all free, 25 easy, 75
100: 75 free, 25 fly 100: 75 free, 25 fly
Week 2
Flexibility mod., 25 hard

Rest Back & Breast - 2 x 150: 100 Stretch Stretch Back & Breast - 2 x 150: 100
Training
Program back, 50 breast 2 x 150 Free + Choice - Free easy 400 back, 50 breast, 2 x 150
50 back, 100 breast Choice hard 4 x 100, Free easy 300, 50 back, 100 breast
Choice harder 4 x 75, Free easy
Free - Kick 8 x 50 on :60 200, Choice hardest 4 x 50, Free Free - Kick 8 x 50 on :60
Swim 8 x 75 + 25: moderate 75 easy 100, Choice all out 4 x 25 Swim 8 x 75 + 25: moderate 75
10 sec. rest then hard 25 10 sec. rest then hard 25
Swim down - Catch up free 200
Sw
S im down - Pull Free 300
Swim Swim down - Pull Free 300
My Goals: Stretch
Swim 3 days a week
Stretc
Stretch Stretch
Swim approximately 3000 yards a workout
1760 yards = 1 mile
70.4 lengths in one mile for 25 yard pool
Ready, Set - GOAL!

Go up 3 days Swim Workout 7 Resistance Swim Workout 8 Resistance Swim Workout 9
a week Swim Train Warm–up - Reverse IM 400 Train
Warm Up - Drills 400, 1-arm Fly Warm Up - Drills 400, 1-arm Fly
*Any 3 days (free, br, bk, fly)
Catch up free
of week Resistance Resistance Catch up free
skipping a day Freestyle + Stroke - train using Free - Swim ladder 1650 train using Freestyle + Stroke -
in between Swim Free 400, Resistance 11 lengths, 10, 9,down to 1 Resistance Swim Free 400, Swim Favorite
workouts Swim Favorite Stroke 4x100, Training (10 sec. rest between) Training Stroke 4x100, Kick Free 300
(ie. Tuesday, Kick Free 300, Swim 2nd Program Program Swim 2nd favorite stroke 6x75
Week 3
Thursday, favorite stroke 6 x 75, Kick 200 Pull Free 200, Swim 3rd favorite
Saturday ) Rest Pull Free 200, Swim 3rd Stretch Stretch stroke 8x50, Swim Free 100
favorite stroke 8 x 50, Swim IM - Loosen up 100 Swim Least Favorite Stroke
Resistance Free 100, Swim Least Favorite Swim 20 x 25 8x25
Train Stroke 8x25 5 of each stroke
*Any 2 days IM - 100
IM - 100
of week Swim-down - 200 Swim Down - 200
skipping a day Swim Down - 200
in between Stretch Stretch Stretch
workouts
Follow Swim Workout 10 Resistance Swim Workout 11 Resistance Swim Workout 12

Swimming Train Train
Resistance Warm-Up - Swim Choice 500 Warm-up Warm-Up - Swim Choice 500
Training Resistance 3 x 150 rest :15 between 150’s Resistance
Freestyle - 2x 50 on:45
Program Freestyle - 2x 50 on:45 train using train using
2x100 on 1:30, 2x 150 on 2:15
2x100 on 1:30, 2x 150 on 2:15 Resistance Free Resistance
1x 200 on 3:0, 2x 150 on 2:15
Stretch 1x 200 on 3:0, 2x 150 on 2:15 Training 2 x 200: 20 sec. rest Training
2x 100 on 1:30, 2 x 50 on :45
After workout. 2x 100 on 1:30, 2 x 50 on :45 Program 4 x 100: 15 sec. rest Program
Week 4
Follow Swim 8 x 50: 10 sec. rest Backstroke - Kick & Swim

Rest Backstroke - Kick & Swim Stretch 16 x 25: 5 sec. rest Stretch
Flexibility 1 length kick no board
Training 1 length kick no board 1 length swim 300
Program 1 length swim 300 Choice (no free)
Pull 300 IM - Swim 300
IM - Swim 300 Kick 200
Swim 15 sec. interval Swim-down - Pull 300
Swim-down - Pull 300 6 x 25 (no board)
Stretch
Stretch Swim down

Ready, Set - GOAL!

a week Swim Train Train
*Any 3 days Warm- Up - Reverse IM 400 Warm-Up - Swim Choice 300 Warm- Up - Reverse IM 400
of week Resistance Drill, Breast with fly kick\150 Resistance
Freestyle - Swim descend 5 sec.
skipping a day Freestyle - Swim descend 5 sec. train using Swim breast 100 train using
per swim 4x250
in between per swim 4x250 Resistance Kick IM (no board) 100 Resistance
workouts Training Training Backstroke - Drill 150,
(ie. Tuesday, Backstroke - Drill 150 Program Freestyle - 6x50 on :45 Program Swim 200
Week 5
Thursday, Swim 200, 8x25 on :30 4x100 on 1:30, 2 x100 on 3” 8x25 on :30
Saturday ) Rest Stretch 4x100 on 1:30, 6 x 50 on :45 Stretch
Freestyle - Kick 300 IM - 4x 125 Freestyle - Kick 300
Resistance Rotate the 50
Train IM - Pull 300, Swim 200 IM - Pull 300, Swim 200
*Any 2 days Kick no board 100 Swim down - Pull choice 100 Kick no board 100
of week
Swim down - Free Swim 150
skipping a day Swim down - Free Swim 150 Stretch
in between Stretch
workouts Stretch

Swimming Warm-up - Free Drills - one arm, Train Warm-up - Swim choice 300 Train Warm-up - Free Drills- one arm,
Resistance catch-up, ripple, choice 400 Free - Swim time trial, catch-up, ripple, choice 400
Training Resistance 5 seconds slower 100 Resistance
Freestyle + IM - 200
Program train using 5 x 100 on 1:30, 5 x 100 on 1:45 train using Freestyle + IM - 200 1st 25 fly,
1st 25 fly, rest free 200
Resistance Butterfly - Drills 1 arm, kick with Resistance rest free 200, 2nd 25 back, rest
2nd 25 back, rest free 200 free 200, 3rd 25 breast, rest
Stretch Training arms in stream line 200 Training
3rd 25 breast, rest free 200 IM free 200 IM
After workout. Program 4 x 25 on :60, 4 x 25 on :45 Program
Choice - All the same stroke
Week 6
Follow Swim Backstroke - Drills 1 stroke, kick on Choice - All the same stroke
Rest 10 x 75, 1st 5, rest 10 sec. Stretch Stretch 10 x 75, 1st 5, rest 10 sec.
Flexibility side, other arm kick 200
2nd 5, rest 15 sec. 8x25 on :35 2nd 5, rest 15 sec.,
Training
Program Free - Pull 1 length normal Breaststroke - Drills 1 stroke, 2 Free - Pull 1 length normal
breathing, 1 length minimal kicks, 2 strokes, 1 kick, fly kick breathing, 1 length minimal
breathing 500, Swim all out 200 8x25 on :40
breathing 500
2x50 Freestyle - Drills 1 arm, catch-up
200 8x 25 on :30 Swim all out - 2x50
Swim-down 250
Swim-down - Pull choice 200 Swim-down - 250
Stretch
Stretch Stretch

Ready, Set - GOAL!

*Any 3 days Warm-up - Free 500 Warm-up - 400 Warm-up - Free 500
of week Resistance Resistance
skipping a day IM + Freestyle - train using Freestyle - 15x50: 5 on :40 train using IM + Freestyle -
in between 4x50:one of each stroke Resistance 5 on :35, 5 on :45 Resistance 4x50:one of each stroke
workouts 3x100: Fl/Bk,Bk/Br,Br/Fr Training 300: 8x25, 4 on :25, 4 on :35 Training 3x100: Fl/Bk,Bk/Br,Br/Fr
(ie. Tuesday, 2x150:Fl/Bk/Br, Bk/Br/Fr, Program Program 2x150:Fl/Bk/Br, Bk/Br/Fr, 200:IM
Week 7
Thursday, 200:IM IM - 175: 50 fly, 100 back, 25 fly

Saturday ) Rest Stretch 175: 50 back, 100 breast, 25 Stretch Kick - 300:Free, 12x25: 4 of
Kick - 300:Free 12x25: 4 of back, 175: 50 breast, 100 free, each, Swim 100:easy IM or Free
Resistance each, Swim 100:easy IM or Free 25 breast, 3 x125: same order,
Train 25, 75, 25, 3x75: 25 each Choice - Pull 4x200 build-ups
*Any 2 days Choice - Pull 4x200 build-ups
Swim-down - 200
of week Swim-down - 100
skipping a day Swim-down - 200
Stretch
in between Stretch
workouts Stretch

Warm-up - Free and Choice 400 Warm-up - Swim 300, Kick 100 Warm-up - Free and Choice 400
Resistance Pull 100 100 swim, 100 catch-up
100 swim, 100 catch-up Resistance Resistance
Training 100 choice
100 choice train using Fly + Free - 4x100, train using
Program
IM - Swim 200, IM 300, Back, Resistance #1 fly, free, fly, #2 free, fly, free Resistance IM - Swim 200, IM 300
Stretch Breast, Free 225, Breast, Free Training #3 fly, free, fly, #4 free, free, fly Training Back, Breast, Free 225
After workout. 150, Free 75 Program Program Breast, Free 150, Free 75
Kick - Fly 100
Week 8
Follow Swim Kick - Fly, free, back, free

Flexibility Rest Kick - Fly, free, back, free Stretch Back - Swim 200, Stretch
breast, free 3x 150
Training breast, free 3x 150 Kick (no board), 8 x 25 10 sec.
Program rest, 8 x 50 on :60 Freestyle - Pull easy 200
Freestyle - Pull easy 200 4 x 50 on :40, 4 x 50 on :45
4 x 50 on :40, 4 x 50 on :45 Breaststroke - 200 8x25 on :40
4 x 50 on :50, Free 200
4 x 50 on :50, Free 200 Freestyle - 12x50 on :45
Swim-down - 200
Swim-down - 200 Swim-down - 200
Stretch
Stretch Stretch
Ready, Set - GOAL!

a week Swim Train Warm-up - Swim free 200 Train
Warm-up - Swim Free 200 Warm-up - Swim free 200
*Any 3 days
of week Pull IM 100, Kick Choice 100 Resistance IM - Swim easy 300 Resistance Freestyle - 20x50, 5 on :50
skipping a day train using Kick no board 200, Swim 100 train using 5 on :45, 5 on :40, 5 on :60
in between Free - Swim each effort 5 sec. Resistance Resistance
workouts faster 4x 250, Kick 16x25 10 Training IM + Stroke - Swim IM 400 Training Choice - Kick 400
(ie. Tuesday, sec. rest, Pull very easy 100 Program Fly or Free 4 x 50, Kick Fly 100 Program IM - Swim mixed order 300
Week 9
Thursday, Swim IM 300, Back 6x50 on :60 Pull 3 x 100 continuous

Rest IM - Swim 4 x 125, #1 Fly, Bk, Br
Saturday ) Stretch Kick back 100, Swim IM 200 Stretch
#2 Bk, Br, Fr, #3 Br, Fr, Fly Worst Stroke - 12 x 25
Breast 8x50 on :60
#4 Fr, Fly, Bk, Kick Alternate (attention on technique)
Resistance Kick Breast: touch heels 100
lengths fly and breast 200
Train Swim IM 100, Free 10x50 on :50
Swim All Out 200 IM - Swim 100
*Any 2 days Kick Free: silent underwater 100
of week Swim-Down - Choice 200 Swim-down - 100
skipping a day Swim-down - 200
in between Stretch
Stretch
workouts Stretch

Swimming Train Train Warm-up: Free Swim 300,
Warm-up - Drills Choice 200 Warm-up - Swim Free 4x300
Resistance Kick 200, Pull 100, Swim 100
Training Resistance (descend 5 sec. per swim) Resistance
IM - Swim Fly 100, Fly, Back: Bk, Br:
Program IM + Freestyle - train using Free - Pull easy 100 train using Br, Fr, 3x 100 :20 rests, Kick Fly 100
3 x 300: 100IM + 100Free Resistance Swim 4 x 25 on :15 Resistance
3 x 250: 75 Breast + 75 Free Training Training Swim Back 100, Back, Br: Br, Fr: Fr,
Stretch Pull easy 100 Fly, 3 x 100 :20 rests, Kick Back 100
After workout. 3 x 200: 50 Back + 50 Free Program Swim 4 x 25 on :15 Program
Week 10
Follow Swim 3 x 150: 25 Fly + 50 Free Swim Breast - 100 Br, Fr: Fr, Fly:
Pull easy 100 Fl, Bk 3 x 100 :20 rests
Flexibility Rest 3 x 100: All Free Stretch Stretch
Swim 4 x 25 on :15 Kick Breast 100
Training Pull easy 100, Swim 100 all out
Program Swim-down - Kick Choice 100 Swim Free - 100 Free, Fly:
IM - Drills 200, Kick 200 Fly, Bk: Bk, Br 3x100 :20 rests
Kick Free 100
Stretch Swim 4 x 100 continuous
Choice - 2 x 50 All out with start
Swim-down - 200
Swim-down - 200
Stretch Stretch

Ready, Set - GOAL!

Warm-up - Free, Each 5 sec. Warm-up - Reverse IM 200
*Any 3 days Warm-up - Swim Choice 200
faster than last one 5 x 200
of week Resistance Drills: Choice 2 x 100 Resistance Freestyle - Swim 300,
skipping a day Butterfly - Kick 200, train using train using Swim 6 x 50 on :50, Kick 300
in between Drill 1 arm 200, Pull 2 x 100 Resistance IM + Stroke - IM 400 Resistance Swim 6 x 50 on :40, Pull 300
workouts 1 length fly, 1 length free Training Free 4x100, IM 300, Training Swim 6 x 50 on :35
(ie. Tuesday, Backstroke - Kick & Swim Program Breast 4x75, IM 200 Program
Week 11
Thursday, Back 4 x 50, IM 100, Fly 4 x 25 Breaststroke - Kick 200

Alternate lengths, no board
Saturday ) Rest Stretch Stretch
200 IM - Swim 200
Choice - Kick 200 8 x 25
Resistance Breaststroke - Pull 200 Choice - Swim, Walk-arounds
Train Drill: 200, 1pull, 2kick, 1pull Swim-down - Free 200 from a start 8 x 25
*Any 2 days Freestyle - Drill: 200, Catch-up (count strokes and reduce the
Swim-down - Choice 200
of week number per length) 8 x 25
IM - 400 (rest as needed) Very long strokes
skipping a day
in between Swim-down - Choice 100 Stretch Stretch
workouts

Warm-up - Choice 3 x 150 Warm-up - Kick IM 400
Resistance Warm-up - Drills IM 300
Training Freestyle - Swim 8 x 125 on 1:45 Resistance Resistance Butterfly + Freestyle -
Program train using IM - Swim easy 300 train using alternate 4 x 100
Butterfly - 4 x 50 Resistance Kick no board 200, Swim 100 Resistance Backstroke - 100 4 x 75
Stretch (rest time = swim time) Training Training
Freestyle Breaststroke - 100 6 x 50
After workout. Kick - 100 front, back, side 200 Program 400 4 x 100 on 1:30
Program
Week 12
Follow Swim Swim one-arm 100 Freestyle - Catch up 100

Rest 300 4 x 75 on :75
Flexibility Stretch Stretch 12 x 25 on :20 Rest after 6
200 4 x 50 on :50
Training Double Kick - 8 x 25 on :45
100 4 x 25 on :30 Kick - silent 200
Program IM - Swim, Kick, Pull, Drill normal 8x25 :10 rest
3x200 Swim-down - 100
IM - Drills 300, Swim 200
Swim-down - Choice 100 Stretch Swim-down - Free: count
Stretch strokes 200
Stretch

Ready, Set - GOAL!

Warm-up - Choice Swim 200 Warm-up - Choice Warm-up - Swim Reverse IM 100
*Any 3 days Kick no board 300, Pull 100
of week IM - Swim IM 250 with 100 Fly Resistance Resistance Pull Free 100, Swim IM 100
skipping a day Fly or Free 8x50 30 sec. rests train using Freestyle - Swim timed 200 train using Freestyle - Swim each swim at
in between IM - 250 with 100 Back Resistance Rest 1” between sets , 2 times Resistance least 5 seconds faster 4 x 250
workouts Training (4 x 50 on :40) Time and Training
(ie. Tuesday, Back - 6 x 75 25 sec. rests Program compare to 1st 200 Program Kick 250 10 x 25 on :30
Week 13
Thursday, IM - 250 with 100 breast Breaststroke - Kick 200 Choice - Pull easy 200
Saturday ) Rest Stretch Stretch
Breast - 4 x 100 20 sec. rests Drill With one dolphin kick 200
Swim with dolphin movement IM - Fly, Back, Br, Free rest at
Resistance IM - 250 with 100 free 8 x 50 on :50 least 30 sec between
Train 4 times 8 x 25, 25’s on :30
Free - 2 x 200 15 sec. rest IM - Swim 4 x 125
*Any 2 days
Kick - 8 x 25 :30 rest 100 IM + 25 stroke Swim-down - Breaststroke
of week
minimum number of strokes
skipping a day Swim-down - Pull Choice 100 Swim-down - Choice 100 200
in between Count strokes
Stretch
workouts Stretch

Swimming Train Warm-up - Swim Free 400 Train
Warm-up: Choice Warm-up - Swim, Free 100
Resistance Swim Choice 100
Swim 250, Kick 250, Pull 250
Training Resistance Resistance Fast rpm 100, Max distance per
Program Freestyle - 15 x 50 3 on :50 train using Freestyle - Swim, 6 x 25 on :20 train using stroke 100, Best 100
3 on :45, 3 on :40, 2 on :45 Resistance 6 x 25 on :20, 6 x 25 on :20 Resistance IM - 4 x 250 rotate the 100
Training 6 x 25 on :20, rest 30 secs. Training
Stretch 2 on :50
Program Between 6 x 25 Program Breaststroke - 200 single fly
After workout.
Week 14
Follow Swim Breaststroke - Kick 150 Backstroke - Swim 200 kick every other length
Flexibility Rest Pull 6 x 50, Swim 150 6 x 50 Stretch Kick 200, Drill 100, Stretch 8 x 25 on :35
Training IM - Swim Rotate the 50 Swim 8 x 50 on :60 Freestyle - Pull 8 x 100 15 sec.
Program (#1 50 fly, #2 50 back, etc.) 8 x 25 on :35 100 rests, Kick 8 x 25 10 sec. rests
4 x 25 IM - Kick 300, Pull 200
Choice - Swim timed 100
Swim 100
Swim-down - Free: count Swim-down - Choice 100
Stretch strokes 8 x 25 Stretch
Stretch

Ready, Set - GOAL!

Warm-up - Swim, Free 100 Warm-up - Choice 250 Warm-up - Free 200
*Any 3 days
Fast rpm 100, Max distance per Resistance Distance per stroke 200
of week Resistance
stroke 100, Best 100 Freestyle - 8 x 125 on 1:30
skipping a day train using train using Mixed Bag - Swim Odds Free
Kick 300, Pull very easy 100
in between IM - 4 x 250 rotate the 100 Resistance Resistance evens Choice 16 x 50 very short
workouts Training IM - Fly or Free 100 Training rests, Kick Choice 300
(ie. Tuesday, Breaststroke - 200 single fly Program Program Free 6 x 50 :60 rest
Fly, Bk..Bk, Br..Br,Fr..Fr,Fly 4x50
Week 15
Thursday, kick every other length

Saturday ) Rest 8 x 25 on :35 Stretch Back 100 same as above 4 x 50 Stretch IM - Pull any order 400
Kick no board 300
Freestyle - Pull 8 x 100 15 sec. Breast 100 same as above 4x50 Kick with board 200
Resistance rests, Kick 8 x 25 10 sec. rests
Train Swim usual IM order 100
Free 100 same as above 4x50
*Any 2 days Choice - Swim timed 100 Swim-down - Breast
of week Swim-down - Choice 100 Exaggerated glide 200
skipping a day
in between Stretch Stretch Stretch
workouts

Swimming Warm-up - Free, 300 Train Warm-up - Free 200 Train
Resistance 3x100 20 sec. rests Breast 150, Back 100, Fly 50 Warm-up - Reverse IM 200
Training 3x75 15 sec. rests Resistance IM - Swim, 4x250 rotate the 100 Resistance
3x50 10 sec. rests train using train using Freestyle - Swim, 1 length easy,
Program 3x25 5 sec. rests
Resistance Stroke + Free - Resistance 1 length hard, 2 lengths easy,
IM - Free Fly Free 150 300: 100 Fly, 200 Free
Stretch Training Training 2 lengths hard. 1250, Kick 500
Free Back Free 150 300: 100 Back, 200 Free
After workout. Program Program Pull 150
Free Brst Free 150 300: 100 Brst, 200 Free
Week 16
Follow Swim Fly Back Brst 150

Rest Stretch IM - Long rests between the Stretch IM - Swim, Fly, Bk, Br, Free 200
Flexibility
Breaststroke - Pull 200 sets of 25’s, 4 (4 x 25) 5 sec.
Training Bk, Br, Free, Fly 200
Swim 8 x 50 on :60 rests between 25’s
Program Br, Free, Fly, Bk 200
Freestyle - Kick 200, 8 x 25 Free - 200 Free, Fly, Bk, Br 200
Pull 200 DPS (Distance Per Stroke,
concentrate on getting maximum IM - Kick 4 (4 x 25)
distance per stroke ) Swim down - Pull, Free, Swim-down - Choice 200
Swim-down - Choice 150 Kick 8x75
Stretch
Stretch Stretch

Ready, Set - GOAL!

Warm-up - Free 200, IM 100 Warm-up - Choice 300 Warm-up - Reverse IM 100
*Any 3 days
Kick (no board) 100
of week Resistance Freestyle - 20 x 50, 4 on 45 Resistance
skipping a day Free - 4 x 50 on :45 train using 4 on 40, 4 on 45, 4 on 50 train using Free + Choice -
in between 3 x 100 on 1:30, 2 x 150 on 2:15 Resistance Resistance Free: count strokes 800,
workouts 1 x 200 on 3”, 2 x 150 on 2:15 Training Choice - Kick 400 Training Choice (not free): 8 x 100
(ie. Tuesday, 3 x 100 on 1:30, 4 x 50 on :45 Program Program Free: Fewer strokes 400
Week 17
Thursday, 2 x 50 on 1” IM - Swim any order 300 2nd choice: (not free)

Saturday ) Rest Stretch Pull continuous 3 x 100 Stretch Free: Fewer strokes 8 x 50
IM - Kick 200, 4 x 125 200, 3rd choice: (not free)8x25
#1 25 Fly, 25 Bk Worst stroke - 12 x 25
Resistance
#2 25 Bk, 25 Br Kick - Choice 8 x 25
Train IM - Swim hard 200
#3 25 Br, 25 Fr
*Any 2 days Swim-down - Choice 100
#4 25 Fr, 25 Fr Swim-down - Choice pull 200
of week
skipping a day Swim-down - Pull Choice 100 Stretch Stretch
in between
Stretch
workouts

Resistance Warm Up - Kick 300, Pull 200 Warm Up - Swim 400 Warm-up - Swim Choice 500
Training Resistance Resistance Pull Free 400, Kick Free 200
Free 100
Program train using Free + Choice - Free 400 train using
Resistance 1st Choice 4 x 100, Free 300 Resistance Free odd#’s, Choice even #’s
Stretch Free - 5 (5 x 100) Swim first one Training 2nd Choice 4 x 75, Free 200 Training 20x50 10 sec. rest between 50’s
After workout. comfortably, #2 3 sec. faster Program 3rd Choice 4 x 50, Free 100 Program
Week 18
Follow Swim #3 3 sec. faster, #4 3 sec. faster 4th Choice 4 x 25

Rest Rest almost a minute before IM - Drills 200, Kick 200
Flexibility Stretch Stretch
repeating. Pull 200, Swim 2 x 100
Training Kick - Free (silent underwater
Program kick) 200, Choice 8 x 50 Swim-down - Choice 200
Swim-down - IM no board 100
Swim-down - Pull choice 200
Stretch
Stretch
Stretch

SWIMMING STRENGTH TRAINING
SHOULDER - 11 Raise: Side-Lying SHOULDER - 14 Raise: Front (Dumbbell)
Back straight, raise

dumbbell forward.
With trunk supported, raise dumbbell toward ceiling.

Do 2-3 sets. Complete 10-15 repetitions. Do 2-3 sets.
Complete 10-15
Repeat on both sides. repetitions.
SHOULDERS - 2 Press: Sitting (Dumbbell) LEGS: GLUTES / THIGHS - 15 Lunge: Side (Dumbbell)
Head up, back straight, step

forward and to side, bending
forward leg until thigh is
Palms in, press to straight parallel with floor.
arms, rotating to palms Alternate legs.
forward at end of movement.
Do 2-3 sets.
Do 2-3 sets. Complete 10-15
Complete 10-15 repetitions. repetitions.

LEGS: GLUTES / THIGHS - 17 Step-Up (Dumbbell) LEGS: GLUTES / THIGHS - 1 Kick Back
Head up, back straight, step

up on box, bringing other
leg up toward chest.
Alternate step-up leg.
Leg tucked to chest, keeping hips level, drive leg back and
Do 2-3 sets. up until straight and slightly above level with body.
Complete 10-15 repetitions. Do 2-3 sets. Complete 10-15 repetitions.
ABS - 11 Twist: Supine (Dumbbell) ABS - 1 Crunch (Dumbbell)
Bridge trunk, head, neck

and shoulders supported,
arms extended over head
holding dumbbell. Rotate
trunk to the right, keeping
arms extended. Repeat to
other side.
Hold dumbbell on upper chest, low back supported. Tighten

Do 2-3 sets. abdominals by bringing ribs toward pelvis until shoulders
Complete 10-15 repetitions. clear ball. Do 2-3 sets. Complete 10-15 repetitions.

CHEST - 10 Push-Up: Wide Hands ARMS: TRICEPS - 8 Extension: Lying (Dumbbell)
Chest a few inches from floor, push up until arms are

straight. Straighten arms, keeping upper arms perpendicular to floor.
Do 2-3 sets. Complete 10-15 repetitions. Do 2-3 sets. Complete 10-15 repetitions.
BACK: TRAPS - 1 Row: Upright (Dumbbell) BACK: LOW - 1 Leg / Arm Lift: Alternating
Knees slightly bent,

lift weights to chin,
leading with elbows,
dumbbells close
together.
Arms and legs as straight as possible, raise opposite arm and

Do 2-3 sets.
Complete 10-15 leg. Alternate sides.
repetitions. Do 2-3 sets. Complete 10-15 repetitions.

STRETCHING EXERCISES
HAMSTRINGS - Forward Bend HAMSTRINGS - Leg Raise
With feet shoulder-width apart and pointing straight forward, With hand behind hamstring, but not knee, gently pull leg
and with knees bent, lower hands toward floor until stretch is forward until stretch is felt. Hold at least 15 seconds. For
felt. Hold for at least 15 seconds. Bend knees further to more stretch, move hands up the leg toward ankle. Repeat
return to standing position. with other leg.
UPPER LEG - Quadriceps LOWER LEG - Achilles / Gastroc
Pull heel toward buttocks and

With back leg straight, move
push the same side hip forward
hips forward until stretch is
until stretch is felt in front of
felt. Hold at least 15 seconds.
thigh. Hold at least 15 seconds.
Repeat with other leg.
Repeat with other heel.

GROIN - Thigh Adductors GROIN - Thigh Adductors
With elbows inside knees

and thumbs inside feet,
gently push knees out-
ward until stretch is felt.
Hold at least 15 seconds.
With legs apart, slide hands forward until stretch is felt. Hold
at least 15 seconds.
HIP OBLIQUE - External Rotators HIP OBLIQUE - Iliotibial Band / Abductors
Keeping head, neck and

back flat, bring right leg Cross left leg over right leg. Bend
over left. Use right leg to left knee slightly. Lean to left until
pull left leg to floor until stretch is felt over outside of right
stretch is felt. Hold at least hip. Hold at least 15 seconds. Repeat
15 seconds. Repeat with left to other side, with right leg over left.
leg over right.

ABDOMEN - Abdominals (Mild) CHEST - Pectorals
With arms forming a T, lean

forward until stretch is felt.
With hands in small of back,
arch back until stretch is felt.
Slide
arms up to form a V and
repeat the stretch.
LOWER BACK - Lumbar Rotators LOWER BACK - Mid and Lower Extensors
Keeping back flat and feet together, rotate knees to one side. With legs crossed, lean forward until stretch is felt. Reach
Hold at least 15 seconds. Repeat to other side. forward with arms. To return, put forearms on knees and
push. Hold at least 15 seconds.

ARMS - Triceps ARMS - Biceps
With arms straight and

Pull elbow behind head
fingers interlaced, raise
until stretch is felt. Re-
arms until stretch is felt.
peat with other elbow.
SHOULDERS - Rotator Cuff
Pull right arm down with

left hand until stretch is felt.
Repeat with other side.

Swimming Program

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Ready, Set - GOAL!

ADVANCED SWIMMING PROGRAM

There are three different swim training tools to choose from:

What will you need for your swim workouts:

Each swim workout will include:

Technique and Drills

Copyright © 2010 The Regents of the University of Michigan

Rhythm Drill - Single arm backstroke alternating 2 right arms

Copyright © 2010 The Regents of the University of Michigan

Super-Dolphin - Over-emphasize the “dolphining” undulation of the stroke. During the

Copyright © 2010 The Regents of the University of Michigan

Advanced Swimming Log

Saturday) Fly + Breast 50 + 150 IM - Fly + Back 50 + 150

Flexibility mod., 25 hard

Advanced Swimming Log

Follow Swim Workout 10 Resistance Swim Workout 11 Resistance Swim Workout 12

Follow Swim 8 x 50: 10 sec. rest Backstroke - Kick & Swim

Copyright © 2010 The Regents of the University of Michigan

Advanced Swimming Log

Follow Swim Workout 16 Resistance Swim Workout 17 Resistance Swim Workout 18

Copyright © 2010 The Regents of the University of Michigan

Advanced Swimming Log

Thursday, 200:IM IM - 175: 50 fly, 100 back, 25 fly

Follow Swim Workout 22 Resistance Swim Workout 23 Resistance Swim Workout 24

Follow Swim Kick - Fly, free, back, free

Advanced Swimming Log

Thursday, Swim IM 300, Back 6x50 on :60 Pull 3 x 100 continuous

Follow Swim Workout 28 Resistance Swim Workout 29 Resistance Swim Workout 30

Copyright © 2010 The Regents of the University of Michigan

Advanced Swimming Log

Thursday, Back 4 x 50, IM 100, Fly 4 x 25 Breaststroke - Kick 200

Follow Swim Workout 34 Resistance Swim Workout 35 Resistance Swim Workout 36

Follow Swim Swim one-arm 100 Freestyle - Catch up 100

Copyright © 2010 The Regents of the University of Michigan

Advanced Swimming Log

Follow Swim Workout 40 Resistance Swim Workout 41 Resistance Swim Workout 42

Copyright © 2010 The Regents of the University of Michigan

Advanced Swimming Log

Thursday, kick every other length

Follow Swim Workout 46 Resistance Swim Workout 47 Resistance Swim Workout 48

Follow Swim Fly Back Brst 150

Copyright © 2010 The Regents of the University of Michigan

Advanced Swimming Log

Thursday, 2 x 50 on 1” IM - Swim any order 300 2nd choice: (not free)

Follow Swim Workout 52 Resistance Swim Workout 53 Resistance Swim Workout 54

Follow Swim #3 3 sec. faster, #4 3 sec. faster 4th Choice 4 x 25

Copyright © 2010 The Regents of the University of Michigan

SHOULDER - 11 Raise: Side-Lying SHOULDER - 14 Raise: Front (Dumbbell)

Back straight, raise

With trunk supported, raise dumbbell toward ceiling.

Head up, back straight, step

Copyright © 2010 The Regents of the University of Michigan

Head up, back straight, step

ABS - 11 Twist: Supine (Dumbbell) ABS - 1 Crunch (Dumbbell)

Bridge trunk, head, neck

Hold dumbbell on upper chest, low back supported. Tighten

Copyright © 2010 The Regents of the University of Michigan

CHEST - 10 Push-Up: Wide Hands ARMS: TRICEPS - 8 Extension: Lying (Dumbbell)

Chest a few inches from floor, push up until arms are

Knees slightly bent,

Arms and legs as straight as possible, raise opposite arm and

Copyright © 2010 The Regents of the University of Michigan

HAMSTRINGS - Forward Bend HAMSTRINGS - Leg Raise

UPPER LEG - Quadriceps LOWER LEG - Achilles / Gastroc