Workouts for non-swimmers?

Question

I myself is a varsity swimmer in my highschool and swim all year during the off-season. Im starting a clinic for people who dont swim in the offseason so that they can be at least somewhat ready for the season which kicks off the week after thanksgiving. I was wondering what kinds of sets i can have them do that wil be effective?

Answer 1

Here's a swim plan for 9 weeks. Give me a notice if you want more than 9. I can be contacted at www.xanga.com/peufqa_code

WEEK one:
100 yards...rest for 12 breaths...repeat 3 times.
50 yards...rest for 8 breaths...repeat 3 times.
25 yards...rest for 4 breaths...repeat 3 times.
total: 700 yards

WEEK two:
200 yards...rest for 12 breaths
100 yards...rest for 10 breaths...repeat 3 times
50 yards...rest for 6 breaths...repeat 3 times
25 yards...rest for 4 breaths...repeat 3 times
total: 900 yards

WEEK three:
400 yards...rest for 12 breaths
100 yards...rest for 8 breaths...repeat 3 times
50 yards...rest for 4 breaths...repeat 5 times
25 yards...rest for 4 breaths...repeat 5 times
total: 1250 yards

WEEK four:
600 yards...rest for 10 breaths
300 yards...rest for 8 breaths
100 yards...rest for 6 breaths...repeat 3 times
50 yards...rest for 4 breaths...repeat 3 times
total: 1500 yards

WEEK five:
1000 yards...rest for 8 breaths
100 yards...rest for 4 breaths...repeat 3 times
50 yards...rest for 4 breaths...repeat 3 times
total: 1600 yards

WEEK six (days 1 and 2):
1200 yards...rest for 6 breaths
100 yards...rest for 4 breaths...repeat 3 times
50 yards...rest for 4 breaths...repeat 3 times
(day 3)
1650 yards straight
total: 1650 yards!


Note: These are all done at steady paces, not too slow but not sprinting either

Week six: 200m warm-up.
100m arm pull and 100m kick board.
4 x 50m sprints, 30 seconds rest and one lap of slow swimming inbetween each 50. 200m warm down

Week seven:
10 to 20 times 25-yard sprints with 30 seconds rest, or 5 to 10 times 50-yard sprint with 1 to 2 minutes rest.

Week eight:
6 X 200 (2 X100 Fly/100 Back, 2 X 100 Back/100 Breast, 2 X 100 Breast/100 Free; or 12 X 50 (3 of each stroke, sprinting the 1st and 3rd 50 of each stroke).

Week nine:
4 X 100 (100 of each stroke) on an ascending interval. Example: Swim the first 100 (Fly) on a 1:20 interval, the second 100 (Back) on a 1:30 interval, the third 100 (Breast) on a 1:40 interval, finishing with the fourth 100 (Free) as hard as you can finish. Loosen an easy 50 and repeat the set 2 -4 times depending on your level. Be aware of your splits. With the exception of the Fly, they should be able to maintain their race splits as they progress through the 4 X 100. This should be repeated 4-8 times, with an easy 50 in between each set.

Answer 2

It's well to change up your workout routines a bit so that you don't seem to be going the identical velocity the complete time. For illustration, as a substitute of swimming directly by way of, do your repeats on a relaxation period, and ramp up the depth. This will upgrade your health. A exercise I did plenty of occasions whilst I used to be swimming all on my own and did not desire to feel difficult approximately what to do: three x 500 - descend one million to three; 20 sec relaxation four x two hundred kick certainly one of every stroke @ three:15 or three:30 (really severe) five x one hundred IM @ one million:30 That's simplest 2800 yards, however you get the thought.

Answer 3

do sit ups on the off season