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    SWIM - Tia Toomey's 2017 Games Workouts

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    Tiago Fernandes
    The document outlines 12 swim workouts for Tia-Clair Toomey, each with a different focus and set of drills, kicks, and strokes. The workouts include intervals of various distances from 25 to 400 meters completed at different intensities with rest periods between. The goal is to improve swimming performance through high-intensity interval training combined with technique drills.

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    © All Rights Reserved
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    SWIM - Tia Toomey's 2017 Games Workouts

    Uploaded by

    Tiago Fernandes
    287 views2 pages
    The document outlines 12 swim workouts for Tia-Clair Toomey, each with a different focus and set of drills, kicks, and strokes. The workouts include intervals of various distances from 25 to 400 meters completed at different intensities with rest periods between. The goal is to improve swimming performance through high-intensity interval training combined with technique drills.

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    SWIM_Tia Toomey's 2017 Games Workouts

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    The document outlines 12 swim workouts for Tia-Clair Toomey, each with a different focus and set of drills, kicks, and strokes. The workouts include intervals of various distances from 25 to 400 meters completed at different intensities with rest periods between. The goal is to improve swimming performance through high-intensity interval training combined with technique drills.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    287 views2 pages

    SWIM - Tia Toomey's 2017 Games Workouts

    Uploaded by

    Tiago Fernandes
    The document outlines 12 swim workouts for Tia-Clair Toomey, each with a different focus and set of drills, kicks, and strokes. The workouts include intervals of various distances from 25 to 400 meters completed at different intensities with rest periods between. The goal is to improve swimming performance through high-intensity interval training combined with technique drills.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Tia-Clair Toomey Swim Workouts - Starting Nov 2016

    Workout Description
    1 Swim Workout Total: 2100m
    400 with fins (150 swim/50 kick on back, repeat)
    6x50 (kick/any drill by 25) w/ 30sec rest
    Main Set:
    • 2x100 tempo increase by 25s (1st 25 slow, last 25 fastest) w/ 45sec rest
    • 30sec extra rest
    • 1x100 for time (max effort)
    • 50 easy
    • 4x50 descending (#1 slowest, #4 fastest) w/ 35sec rest
    • 30sec extra rest
    • 1x100 for time (max effort)
    • 50 easy
    • 8x25 descending 1-4 & 5-8 (slow to sprint) w/ 25sec rest
    • 30sec extra rest
    • 1x100 for time (max effort)
    • 50 easy
    4x100 kick with fins w/ 45sec rest
    100 cool down

    2 Swim Workout Total: 1950m


    100 warm up
    Main Set:
    • 3x150 dolphin kick w/ fins w/ 45sec rest
    • 8x25 swim w/fins 20sec rest (one easy, one no breathing)
    • 3x150 pull w/ 30sec rest
    • 8x25 w/ 20sec rest (from the middle of the pool...FAST turns & long push off)
    • 3x150 swim w/o fins w/ 30sec rest (last 50 at max effort)
    100 cool down

    3 Swim Workout: 2050m


    100 warm up
    Main Set:
    • 4x75 w/ 30sec rest (kick on back/drill/swim by 25)
    • 12x25 w/ fins w/ 20sec rest (2 easy, 1 sprint)
    • 100 easy
    • 5 x 50 at max effort w/ 100 easy recovery swim after each rep.
    • 4x100 pull w/ 30sec rest
    100 cool down

    4 Swim Workout Total: 2100m


    100 warm up
    8x50 w/ 30sec rest (25 dolphin kick w/o fins/25 drill)
    Main Set:
    • 200 pull w/ 30sec rest
    • 200 kick w/ fins (max effort)
    • 8x25 w/ 20sec rest (odds easy; evens: max effort from a dive)
    • 150 pull w/ 30sec rest
    • 150 kick w/ fins w/ 30sec rest
    • 6x25 w/ 20sec rest (odds easy; evens: max effort from a dive)
    • 100 pull (max effort)
    • 100 kick no fins w/ 30sec rest
    • 4x25 w/ 20sec rest (odds easy; evens: max effort from a dive)
    • 50 pull w/ 30sec rest
    • 50 kick w/ fins w/ 30sec rest
    • 2x25 w/ 20sec rest (odds easy; evens: max effort from a dive)
    100 cool down

    6 Swim Workout Total: 2000m


    100 warm up
    6x25 finger-tip drag drill (high elbows) w/ 20sec rest
    6x75 swim descend 1-3, 4-6 (slow to fast) w/ 40sec rest
    6x25 single arm drill w/ 20sec rest
    6x75 pull w/ 40sec rest
    6x25 kick w/ fins w/ 20sec rest
    6x75 (25 fast swim, 25 easy swim, 25 underwater) with fins w/ 40sec rest
    100 cool down
    Tia-Clair Toomey Swim Workouts

    7 Swim Workout Total: 2200m


    6x50 any drill (switch every 25) w/ 30sec rest
    Main Set:
    • 400 pull
    • 6x50 kick w/ fins w/ 30sec rest
    • 300 pull
    • 6x50 swim w/ fins w/ 30sec rest
    • 200 pull
    • 6x50 swim (sprint/easy by 25) w/ 30sec rest
    100 cool down

    8 Swim Workout Total: 1950m


    100 warm up

    Main Set:
    • 3x100 kick w/fins w/ 30 sec rest
    • 6x25 kick w/ fins (max effort) w/ 30sec rest
    • 3x100 pull w/ 30 sec rest
    • 6x25 pull (max effort) w/ 30sec rest
    • 3x100 swim (no fins) w/ 30 sec rest
    • 6x25 swim no fins (max effort) w/ 30sec rest
    100 cool down
    12x25 underwater swim with fins (rest as needed to make length underwater)
    100 warm down

    9 Swim Workout Total: 2050m


    100 warm up
    6x50 swim with fins (easy 25/no breathing 25) w/ 20sec rest
    Main Set:
    • 2x25 dolphin kick, no board, w/ 15sec rest
    • 2x50 any stroke but free w/ 20sec rest
    • 2x100 pulling w/ 25sec rest
    • 2x150 kick w/ board & fins w/ 30sec rest
    • 2x200 swim w/ fins w/ 35sec rest
    • 2x250 swim w/ 40sec rest
    100 cool down

    10 Swim Workout Total: 2000m


    200 warm up
    6x50: 2x (kick, drill, swim) w/ 40sec rest
    6x50: 2x (back, breast, free) w/ 40sec rest
    4x100 pulling w/ 40sec rest
    3x200 with fins: 2x (25 dolphin kick on back, 150 swim, 25 dolphin kick on stomach w/o board) w/ 40sec rest
    4x25 underwater for time (you pick your rest b/t reps)
    100 warm down

    11 Swim Workout Total: 1950m


    300 warm-up (100 free, 100 drills (pick any 4), 100 kick)
    6x50 descend 1-3, 4-6 (1&4 are slowest/3&6 are fastest) with 30sec rest
    4x75 pulling with 30sec rest
    8x50 with fins (odds are max efforts & evens are recovery) with 30sec rest between efforts
    6x25 100% max effort with 30sec rest
    300 kick without fins (50 breaststroke/25 free)
    100 head-up swim w/ fins for time
    100 cool down

    12 Swim Workout Total: 1700m


    100 warm up
    100 kick w/ 30sec rest
    100 pull w/ 30sec pull
    8x50 w/ 15sec rest (25 fast/25 easy)
    2 sets:
    • 100 easy kick w/ 15sec rest
    • 200 pull w/ 30sec rest
    • 300 swim FAST!! (for time) w/ 60sec rest
    100 cool down

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