

Brads Fitness Program
This is a very simple program that can be used by anyone who is looking to increase endurance in the pool and strength out of it. A typical training schedule per week would be 2-3 days in the pool, 1-2 days drylands
The swimming sets should be completed in order - Set 1, Set 2, Set 3 - regardless of schedule.
Drylands training can be done in any order and has been deliberately programmed that way - pick the one you feel like doing. Drylands is a mix of circuit and set\rep training with no equipment required except for a gym\tea towel. Progression is personal - and can be done when you feel ready or follow my instructions - it depends what you are training for.
This can be used as a 4, 8 or 12 week program cycle depending on needs and wants - simply add a deload week (training but not hard) after each solid 3 week block.
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DISCLAIMER: Always speak to a medical professional before starting a new training program!

Swimming Set #1

Intensity : Low
Goal : Endurance
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Warmup - 1 Round
​1x300m Choice Easy - 30s rest
2x100m Kick or Pull Easy - 15s rest
6x50m Sidekick Drill Easy - 20s rest
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Main Set - 4 Rounds
1x300m Freestyle Easy - 30s rest
1x200m Freestyle pull Easy - 15s rest
2x50m Freestyle kick Easy - 20s rest
Set Distance = 3200m
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Progression (when ready)
Add 1 round per main set every 2 weeks or 3 completed training sets
Swimming Set #2
Intensity : Moderate
Goal : Endurance
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Warmup - 1 Round
1x400m Choice Easy - 20s rest
8x50m Drill (25m catch-up, 25m freestyle) Easy - 20s rest
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Main Set - 1 Rounds
2x300m Freestyle Build - 40s rest
1x700m Freestyle pull (paddles optional) Build - 40s rest
2x300m Kick (fins optional) Build - 40s rest
1x700m Freestyle Build - 40s rest
Set Distance = 3200m
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Progression (when ready)
Add 50m to each main set distance every 2 weeks or 3 completed training sets

Swimming Set #3

Intesity : High
Goal : Speed
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Warmup - 1 Round
1x400m Mix - Swim, Pull, Kick Easy - 30s rest
8x50m Drill (choice) Easy - 20s rest
Main Set - 1 Rounds
1x200m Freestyle pull Easy - 20s rest
3x100m Freestyle pull Hard - 30s rest
1x300m Freestyle Easy - 20s rest
3x100m Freestyle (breathe 5 or 7) Hard - 30s rest
1x400m Freestyle (recovery) Easy - 20s rest
3x100m Freestyle (activate kick) Hard - 30s rest
1x300m Freestyle (recovery) Easy - 20s rest
3x100m Freestyle pull Hard - 30s rest
1x200m Freestyle pull Easy - 20s rest
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Set Distance = 3400m
Progression
Increase speed in hard sections
Drylands Workout 1 - High intensity circuit
Warmup
30sec Squats
30sec Frog squats (holding feet in squat position, straighten legs)
30sec Inch worms (touching ground in front of feet, walk hands out and back)
30sec Push up
30sec Mountain climbers
30sec Squat jump streamline
Main set - 4 rounds
30sec Alternating jumping lunges
30sec Squat jumping jacks
30sec Alternating lunges - double pulse at bottom
30sec Squat jumping jack with double pulse at bottom of squat
1 min rest
30sec Streamline position alternating lunges
30sec Fast feet
30sec Side step push up
30sec Pike position toe touch
1 min rest
Cooldown
Gentle stretching

Drylands Workout 2 - High intensity circuit

Warmup
30sec Squats
30sec Frog squats (holding feet in squat position, straighten legs)
30sec Inch worms (touching ground in front of feet, walk hands out and back)
30sec Push up
30sec Mountain climbers
30sec Squat jump streamline
Main set - 4 rounds
30sec Alternating jumping lunges
30sec Squat jumping jacks
30sec Alternating lunges - double pulse at bottom
30sec Squat jumping jack with double pulse at bottom of squat
1 min rest
30sec Streamline position alternating lunges
30sec Fast feet
30sec Side step push up
30sec Pike position toe touch
1 min rest
Cooldown
Gentle stretching
