: kick warm up then a series of different
types of kicking : 2500.
Followed by 800 meters of freestyle and backstroke drills.
Total distance: 4200 meters
Technical focus of the practice: engaging hips
while kicking butterfly. I use a snorkel so that I have better body
position which allows me to use my hips.
Dryland: 45 mins
A continuous effort of push ups, squat thrusts, wall sits, jumps,
lunges, elbow bridges, and crunches.
After dryland was afternoon practice
Warm up of 1700 meters.
Main endurance freestyle set of 2800 meters. Consisted of 200s,
150s, and 100s with low total‚ 50s spread throughout
I held a 1:10 pace per 100 and under 30 seconds
on each 50 with 14 cycles
Challenge set : 10 x 100 on 1:30 holding fast average.
I held 1:07 and 1:08 for all 10
600 meters of freestyle drills
Total Yardage: 6100 meters
Technical focus: a big arm recovery on freestyle,
so that my stroke stays big and I use my body more when I swim.
Low Total : is when you try to go as fast
as you can with the lowest number of cycles. Example - 28 seconds
and 14 cycles. 28+14= 42
: kick warm-up. 9 x 100 yard kick. I was
holding around 1:13 : 1:17 with about 10 seconds rest.
600 yards of different kicks of all four strokes.
600 stroke swimming drills with a snorkel.
Total Yardage: 3300 yards
Warm-up, 1500 yards.
Main Set. 12 x 150 yard freestyle. 1-4, progress down to minute
pace, 5-12 ( 1-drill, 1-fast) My fastest 150 was a 1:22.
600 yards of freestyle drills with a snorkel working on Opposite
Second Set. 2500 IM set, with stroke 50s followed by a 200 IM with
alternating strokes fast.
10 minutes of working on flip turns.
Total Yardage : 6400 yards
Weights. 3 x 5 reps on power Clean (60 kilos)
4 sets of bench, last set was 4 reps 205 lbs
3 sets of 8 squats
Opposite Action is when you are finishing one
arm while the other arm is starting the stroke. This is the stroke
that I use while I am sprinting.
Morning practice : Kick warm-up
800 kick set, ∏ way underwater each wall
1000 kick strong with board
2 x 400 all out kick, ∏ way underwater each wall. I my fastest
one was a 4:47
900 worth of backstroke drills and kicking
200 all out kick. I went 2:25
Total Yardage: 4000 yards
Afternoon Practice : IM warm-up of 1600 yards
1st set. 3000 yards of alternating 100IM and 100 Free. Freestyles
2 x 600 pull working on breathing pattern
6 x 150 pull with snorkel descend.
3 x 150 paddle swim with snorkel on 1:40. I went 1:29, 1:29, 1:27.
6 x 25 paddle swim fast
250 warm down
Total yardage: 6650 yards
Technical Focus : finishing my stroke. On longer
sets, I have a tendency to get short with my arms, so I put extra
focus on keeping it big.
Morning practice (yards)
Warm up then spent an hour working on freestyle
and butterfly technique and freestyle flip turns. I used an underwater
camera to watch myself swim and then I would make changes.
Total Yardage 2000 yards
: 20 run, followed by pull-ups, row-ups,
a rope climb, pushups, and abs.
Afternoon Practice (yards)
1st set. 2000 IM set with emphasis on fly and
2nd set 2800 free set. Within the set was 8 x 100s fast. And I averaged
53 seconds on the first 7 and I went a 51 on the last one.
Off the Blocks : 50 free all out. I went a 21.2
Total Yardage: 7100 yards
1st set. 1800 swim/kick set with 4 x 100 on 1:20
kick (I held 1:15 on all 4)
2nd set 2600 working on good technique at a strong pace (28 seconds
Push jerks, incline bench (burn set of 140, 15 reps), bicept, tricept,