Monday (Basic Training)

Drills - 30mins (15-30 second rest each)

• Flutter kick with kickboard 8x25m
➢ Focusing on strong kicks
• Freestyle 8x25m
➢ Focusing on hand stroke and proper breathing
• Backstroke 8x25m
➢ Focusing on hand stroke and proper breathing
• Flip turns and glide
➢ Proper Turns
Water break - 5 minutes
Main sets - 30mins
• Freestyle Sprint 4x100m
• Backstroke Sprint 4x100m
• Dive and Glide 4 sets
Tuesday (Endurance Training)
Drills
• Freestyle 8x25m
➢ Focusing on body rotation and strong kicks

• Backstroke 8x25m
➢ Focusing on body rotation and strong kicks
• Breaststroke kick with kickboard 8x25m
➢ Proper breaststroke kick
• Underwater dolphin kick
➢ Proper dolphin kick
Main sets
• Alternating Freestyle and backstroke 8x100m
• Breath holding
• Dive and Glide 8sets
Wednesday (Muscle Strengthening)
Calisthenics
• Push up (inclined and declined, 12 reps, 3sets)
• Plank (3-5mins, 2 sets)
• Bench Dips (12 reps, 3sets)
• Flutter kick on ground (30sec, 3sets)
• Lunges (8 slow counts, 3sets)
• Leg raises (12 reps, 3 sets)
 • Squat (16 slow counts, 2sets)
• Calf raises (Tiptoe walk 1min.)
Relaxed swimming
• any type of swimming stroke
Thursday (Active Rest)
Light Intensity Training
• Light swimming all of type strokes
Friday (Advance Training)
Drills
• Breaststroke 8x25m
➢ Focusing on hand stroke and breathing
• Dolphin kick with sculling 8x25m
➢ Focusing on proper kicking
• Butterfly 8x25m
➢ Focusing on hand stroke and timing
• Dive and advance stroke
➢ Backstroke 4x25m
➢ Butterfly 4x25m
Main sets
• Breaststroke sprint - 4x100m
• butterfly Stroke sprint - 4x100m
• Alternating breast and fly sprint (with dives) - 6x50m
Saturday (Race Simulation)
Race simulation
• Butterfly, Backstroke, Breaststroke, Freestyle 2x200m
• Backstroke sprint 4x100m
• Breaststroke sprint 4x100m
• Freestyle sprint 4x200m
Relay
• Freestyle 100m each swimmer
• Medley 100m each swimmer
Sunday (Rest and Recovery)
Rest day
Mental Preparation