Bamberg Aqua Barons Swim Team Workouts

Workouts

Note: This page is for several uses. It's for people interested in joining the team to see what kind of practices we do. It's for coaches to use for practices. It's also for our current swimmers to use outside of practice. Please note that these are just example workouts and these aren't the only workouts used by the Bamberg Aqua Barons. Also note that all distances are based on a 20 meter pool, and times are subject to change.

Simple work out for beginners In a 25 meter pool:
8 laps of each of the 4 strokes (fly, back, breast, free) with their fins on
8 laps of each of the 4 strokes (fly, back, breast, free) without fins
If they have a kick board: 10 laps of each of the three kicks (flutter, fly, breast)
If they have a pull boy: 8 laps of each stroke (fly, back, breast, free) using just their arms with the pull boy placed between their legs.
Stream Lining with fins: hands remain stretched in front or by sides, do 8 laps of each of the three kicks, freestyle, fly and breast.
Practice starts and turns (10 minutes)
4 laps of freestyle cool down.
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For More Experience Swimmers
Set Distance Mixture
Warm-up
"4 X 160 60 free swim/ 60 pull/ 60 kick own pace, medium-easy, stretching "
Main Set
5 X 80 swim Free on 2:00
5 x 80 swim w/ Fins/ drill set on 2:00
5 x 80 Kick Free on 1:45
5 x 80 Pull Free on 1:05 to 1:30
Cool Down
160
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Pyramid
Warm up
240
Main Set
6 x 120 IM w/fins 2:05
6 x 100 free w/ fins 1:25
6 x 60 free pull 1:00
6 x 40 choice :50
6 x 20 choice :30
Warm Down
160
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Mixture
Warm Up
160
Main Set 5 x 80 Free Sprint RI :25
4 x 40 Kick Non Stop
Repeat above with pull buoy Non stop
Warm Down
160
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Sprint
Warm Up
160
Main Set
20 x 80 Free 1:05
Warm Down
160
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Sprint
Warm Up
160
Main Set
8x40 :10 RI
4x40 1:00
4x40 :55
3x60 1:30
3x60 1:25
3x60 1:20
Warm Down
160
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Distance
Warm Up
240
Main Set
2x240 Choice :30 RI
320 Flutter Kick :30 RI
2x240 Free :30 RI
320 Pull :30 RI
3x160 Choice :30 RI
4x80 Free :30 RI
Warm Down
160
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Mixture Distance
Warm Up
240
Main Set
"4x160 Drills, IM Order" :20 RI
320 Kick Choice
8x80 Sprint Free On whistle
160 Pull Free
Warm Down
160
Distance
Warm Up
240
Main Set
400 (10 laps) Kick Choice
400 (10 laps) Pull Choice
240 Drill IM Order (3 lengths of each drill)
3x480 (12 laps) Free 1:00 RI
Warm Down
160
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Mid Distance
Warm Up
240
Main Set
"3x240 1st Free, 2nd Choice, 3rd Free" :40 RI
240 Kick Choice
8x120 On whistle
160 Pull Choice
Cool Down
160
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Conditioning
Warm Up
240
Main Set 4x60 Kick NO BOARD :10 RI
"4x60 Drill, IM Order" :15 RI
6x60 Free On whistle
Give approx 5 min rest depending on time left in practice
480 (12 laps) Free
8x40 (If time permits) On whistle
Warm Down
160
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Sprint
Warm Up
160
Main Set
16x40 Sprint Free On whistle
20x20 Kick Free On whistle
3x160 Free :30 RI
16x20 Sprint Free On whistle
Warm Down
160
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Mid Distance Sprint
Warm Up
240
Main Set
4x80 Kick choice :20 RI
3x160 Free :30 RI
3x80 Pull Choice :10 RI
4x80 ALL OUT FREE SPRINT On whistle
approx 5 minutes rest if time permits
8x40 Free Sprint On whistle
Warm Down
160
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Technique
Warm Up
160
Main Set
4x80 Drill IM Order :15 RI
160 Fist Free N/A
3x80 Non-Free :15 RI
16x20 Sprint Free Odd hard/Even easy
"As they get tired in the above set, remind them to not let their technique fall apart"
Warm Down
160
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Technique
Warm Up
160 Free/80 Back/80 Breast
Main Set
4x80 Drill IM Order :15 RI
160 Breast Kick N/A
160 Fly Kick N/A
3x120 Non Free :20 RI
8x40 Sprint Free
"As they get tired in the above set, remind them to not let their technique fall apart"
Warm Down
160