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Fitness

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!

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Swimming Set #1

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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

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Swimming Set #3

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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

Gym Workout

Drylands Workout 2 - High intensity circuit

Gym Workout

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

Gym Workout
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Recognised Stickers Circle FINAL

©2022 - Guildford & Kalamunda Districts Swimming Club. 

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