Thanks to Coach Wes, the Gators have no excuse for losing our fitness levels during the break before next season. Here are the workouts we did through June, July and August – click to download, then take these to your local pool to stay in shape! Week 1 Day 2 Day 4 Day 7 Week …
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April 5th   1-) 300 swim mix   8 x [50 drill 25 swim]  Drills: 6-beat switch for free or back, kick-kick-pull for breast, 1-arm fly for fly   2-) Dist & Mid   8 x [200 alternate 1 x pull 1 x w/ fins 100 swim]   Sprint   40 x 50 [8 x …
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March 30th   1-) 300 Drill-swim 300 Kick – Swim 300 (25 fast 25 easy)   8 x 50 desc 1-4 or 6 x 100 desc 1-3   2-) Non- Provincials Swimmers   Dist 5 x 500 (2 x w/ fins, 3 x desc 1-3)   Mid 5 x 300 (2 x w/ fins, 3 …
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Sunday April 3rd 1-) 300 free (10m scull-20m 6-beat switch -20m swim) 3 x 100 kick free-choice by 50 12 x 50 pull free alternating [1 x breathing every 3 1 x breathing every 5 1 x breathing every 7] 2-) Dist & Mid 3 x 200 (100 pull 100 swim) 30s rest 3 x 200 …
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Saturday April 2nd Aerobic Medley 1-) 400 drill IMO 8 x 100 IMO [75 (50 kick-25 swim) 10s rest 25 sprint!] 2-) 18 x 50 (6 x fly-bk, 6 x bk-br, 6 x br-fr) @1:00 3-) 4 x [25 fly 50 back 75 breast 100 free] 4-) 3 x (4 x 100 IM descend pace time …
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Thursday March 31st 1-) 300 drill-swim by 50 300 kick-swim by 50 300 (25 fast-25 easy) work on fast turns 8 x 50 desc 1-4 Or 6 x 100 desc 1-3 2-) Non-Provincials swimmers Dist 5 x 500 (2 x w/ fins, 3 x no fins desc 1-3) 200 easy Mid 5 x 300 (2 …
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Tuesday March 29th 1-) 300 drill-swim by 50 300 kick-swim by 50 300 (25 fast-25 easy) work on fast turns 8 x 50 desc 1-4 Or 6 x 100 desc 1-3 2-) Sprint 3 x [4 x 25 max effort! 100 easy] 50 timed 100 Easy Mid 4 x [100 @ 200 pace 100 easy …
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Thursday, March 3rd 1-) 100 6-b switch free 4 x 50 (halfway scull – halfway sw choice) 100 free kick 4 x 50 (25 drill-25 sw choice) 2-) Sprint 4 x [ 50 side kick free, 25 sw free fast!] 4 x 75 free breathing 3-5-7 8 x 25 swim free build finish w/ turn …
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Sunday March 27th   800 (300 Sw – 100 Kick – 300 pull- 100 kick)   4 x 50 (25 fast-25 easy)   4 x 150 (50 kick-100 drill)   6 x 25 w/ dive fast! swim   Dist & Mid   5 x 200 fr pull @4:00 200 kick 3 x 200 sw desc …
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Saturday March 26th   200 Fr (125 6-beat switch – 75 swim) 8 x 25 kick (4 x back – 4 x fr) @:40 200 pull fr 8 x 25 (1 x easy – 1 x fast) 200 Back 8 x 100 (50 kick-50 swim)   Main Set   6 x ( 4 x 50 …
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