MAVS PRE-SEASON SWIMMING PLAN FOR SUCCESS
Running
Day 1 Run 5 minutes walk 5,
Day 2 Run 6 minutes walk 4,
Day 3 Run 7 minutes walk 3, } Total of 30 minutes each day
Day 4 Run 8 minutes walk 2
Day 5 Run 9 minutes walk 1,
Day 7 Run for 30 minutes
Lunges / each day
Alternate legs 20 then rest: 20secs. X 3
Back flutter kicks at 30 degrees / each day
60 secs then rest: 10 secs X 3
Crunches Jumping Jacks
Add 10 every day Add 10 each day then maintain 40 each day
20 - 30- 40- 50 then 50 every day 20 – 30 – 40
Body Positioning
Hold push position for a minute
Hold body sideways on right arm for a minute
Hold body sideways on left arm for a minute
Repeat 3 times through
Push ups
Add 5 per day
10 – 15 – 20 - 30 then 30 per day
Leg lifts laterally
Add 10 every 2 days then maintain 30 per day each leg
10 each leg – 20 each leg – 30 each leg
SWIMMING
w/u –warm up, w/d warm down, x- times, choice is anything but free, k-kick, s-swim, d-drill, RIMO-reverse IM order
All kicking is to be done streamlined and without a kickboard.
Descend 50’s refers to swimming each 50 faster than the one before with a goal of 100% effort on the last 50 with: 20 seconds rest only between each.
It doesn’t matter if the pool is 25 yards/meters.
Work up to 2500 by day 7.
Day 1 – 1300
w/u 200 free, set 100 K, 100 S free, 100 K, 100 S choice, 200 IM, 6 x 50 free descend, w/d 200
choice
Day 2 – 1500
w/u 200 free, set 1- pyramid- alternate choice then free starting with choice, 50 – 100 – 150 – 200 – 150 – 100 – 50, set 2 - 50 x 6 free descend, w/d 200 choice.
Day 3 & Day 4 1600
w/u 200 free, 200 IM, 200 choice, 8x 50 IM order, 6 x 100 free descend 1-3 & 4-6, w/d 200
choice
Day 5 2300
w/u 300 free, 200 IM, 200 choice, 8 x 75 K,D,S IM order, 4 x 200 descend 1-3 and #4 is fast!
w/d 200 choice
Day 6 2200
w/u 400 free, 300 back, 200 breast, 100 fly, 8 x 50: 25 IM order 25 Free, 12 x 50 Every 3rd is
sprint! w/d 200 Choice
Day 7 2500
w/u 400 free, 300 RIMO, 200 free, 8 x 75 IM order K,D,S by 25, 4x 200IM Descend 1-3 #4 is
Fast! w/d 200 Choice
Continue 2500 yards/meters per day and you will be ready for some great time trials. First try-out midnight July 30th (12:00AM actually July 31st).