SWIM DRILLS AND WORKOUTS - Updated 4/15/03
Endurance
	Sets	Distance	Event
Warm Up	1	200	Drills
Main Sets	3	100	On T1 + 25 Seconds
	1	100	Easy
	3	100	On T1 + 20 Seconds
	1	100	Easy
	3	100	On T1 + 15 Seconds
	1	100	Easy
	2	100	On T1 + 10
Warm Down	1	200	Drills
	Total	1800
Speed
	Sets	Distance	Event
Warm Up	1	200	Easy
Main Sets	2	100	All Out with 1 minute rest interval
	2	75	All Out with 45 second rest interval
	4	50	All Out with 30 second rest interval
	4	25	All Out with 30 second rest interval
	6	50	Down Fast, Back Easy with 20 second rest
Warm Down	1	200	Easy
	Total	1350
Form
	Sets	Distance	Event
Warm Up	1	200	Easy
Main Sets	1	200	Moderate Pace with 15 second rest interval
	1	300	Moderate Pace with 15 second rest interval
	1	400	Moderate Pace with 15 second rest interval
	1	300	Moderate Pace with 15 second rest interval
	1	200	Moderate Pace with 15 second rest interval
Warm Down	1	200	Easy
	Total	1800
Interval
	Sets	Distance	Event
Warm Up	1	200	Easy
Main Sets	1	500	Moderate Pace; followed by 30 second rest
	1	400	2 to 5 sec faster pace than for 500;followed by 30 second rest
	1	300	2 to 5 sec faster pace than for 400;followed by 30 second rest
	1	200	2 to 5 sec faster pace than for 300;followed by 30 second rest
	1	100	2 to 5 sec faster pace than for 200;followed by 30 second rest
	1	50	2 to 5 sec faster pace than for 100. Should be close to all out!
Warm Down	1	200	Easy
	Total	1950
T1 Test
	Sets	Distance	Event
Warm Up	1	200	Easy
Main Sets	3	100	Consistent pace with 20 seconds rest. Time each 100
			Then calculate average pace for 100. Effort should be fast
Warm Down	1	200	Easy
Anaerobic
	Sets	Distance	Event
Warm Up	1	200	Easy
	1	100	Kick only
	1	100	Pull
Main Set	3	120	ALL OUT: with Rest 1:00 min between
	3	80	ALL OUT: with Rest 0:45 min between
	4	40	ALL OUT: with Rest 0:30 min between
	6	20	ALL OUT: with Rest 0:30 min between
	1	200	Easy
	1	100	Kick only
	1	100	Pull
	Total	1680
Skills
	Sets	Distance	Event
Warm Up	1	200	Easy
Main Set	1	100	Left Arm Out Kick
	1	100	Right Arm Out Kick
	3	50	Touch the Board
	3	50	Finger Tip Drag
	1	100	Left Arm Only (w/float)
	1	100	Right Arm Only (w/float)
	2	50	Catch Up
	2	100	Fast 100's
	4	50	Fast 50's
	2	100	Back Stroke
Warm Down	1	200	Easy
	Total	1800
Combo
	Sets	Distance	Event
Warm Up	1	200	Easy
Main Set	1	250	Moderate Speed
	1	200	Above Speed - 2 per 50
	1	150	Above Speed - 2 per 50
	1	100	Above Speed - 2 per 50
	1	50	All Out
	3	50	Touch the Board
	3	50	Finger Tip Drag
	2	50	Left Arm Only (w/float)
	2	50	Right Arm Only (w/float)
	2	50	Catch Up
	1	50	All Out
	1	200	Easy
	Total	1800
Combo 2
	Sets	Distance	Event
Warm Up	1	200	Easy
Main Set	1	200	Moderate Speed
	5	50	Down hard back easy w/15 sec rest
	2	50	Finger Tip Drag
	2	100	All Out w/ 15 sec rest
	2	50	Touch the Board
	2	200	Fast w/ 30 sec rest
	2	50	Kick only
	5	50	Down hard back easy w/10 sec rest
	1	50	Kick only
	1	100	All out
	1	50	All Out
	1	200	Easy
	Total	2200