Green Trails Swim Team

Green Trails Swim Team
Workouts

If you miss a day due to a prior commitment that you have told the swim team about, please bring your child to the pool and have them do the following…

5/6: If you have a child in this age group, any swimming they can do will be helpful. Simply bring them to the pool and have them try to swim 6-8 laps total of backstroke and freestyle.

7/8

• Warm up 100 choice
• Swim 8 x 50 (2 of each stroke) 1st one easy, 2nd one all out
• Kick 2 x 75 of each stroke
• Go to deep end, dive from side, streamline, and swim across pool (do this 6 times)

9/10

• Warm Up 200 swim, 100 kick
• Swim 8 x 75 (50 free, 25 something other than free) on 5 sec. rest
• 3 x 100 IM on 10 sec rest
• Kick 2 x 200 IM
• Go to deep end, dive from side, streamline, and swim across pool (do this 6 times)
• Cool Down 100

11/12

• Warm up 200 choice swim, 100 IM, 100 kick
• 10 x 50 (kick down/swim back) on 5 sec rest
• Swim 8 x 75 (50 easy free, 25 sprint something other than free) on 10 sec. rest
• 4 x 100 IM on 10 sec. rest
• Kick 2 x 75 of each stroke
• 6 x 50 from center of pool (do flipturn on one wall and open turn on other wall)
• Cool Down 200

13 and up

• Warm up 3 x 200 (swim choice, IM, kick)
• 12 x 50 (kick down/swim back) IM order on 5 sec rest
• Swim 8 x 75 (25 easy free, 50 sprint something other than free) on 20 sec. rest
• 4 x 125 IM (each IM should have a 50 of a different stroke and 25 of everything else…i.e., 50 fly, 25 back, 25 breast, 25 free then 25 fly, 50 back, 25 breast, 25 free)
• 3 x 200 IM Kick
• 6 x 50 from center of pool (do flipturn on one wall and open turn on other wall)
• Cool Down 200