http://www.smh.com.au/photogallery/sport/swimming/australian-swimming-championships-20110405-1d2ou.html
Warm up
4 x 50m Any Stroke (even pace), rest 0:15 / 50m
Build up (repeat 2 times)
1 x 25m Streamline Kicking, rest 0:10 / 25m
(Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head).
1 x 25m Freestyle Swim, rest 0:10 / 25m
1 x 25m Finger Trail, rest 0:10 / 25m
(Freestyle drill where the finger tips skim across the water surface during recovery. The drill promotes a relaxed arm and high elbow above the water).
1 x 25m Freestyle Swim, rest 0:10 / 25m
Core
6 x 50m Freestyle Swim, rest 0:15 / 50m
4 x 50m Individual Medley, rest 0:15 / 50m
(Swim strokes in the following order: Butterfly, Backstroke, Breaststroke, Freestyle.
You can split longer distances by pool length e.g. 4 x 100 can be split into two 4 x 50 sets. Beginners can split lengths e.g. swim 1/2 pool lengths of each stroke).
6 x 50m Freestyle DPS, rest 0:15 / 50m
(Freestyle swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a high streamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce).
Warm down
4 x 25m Backstroke Easy, rest 0:10 / 25m
(Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.)
4 x 25m Freestyle Push & Glide, rest 0:10 / 25m
(Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body).
4 x 50m Any Stroke (even pace), rest 0:15 / 50m
Build up (repeat 2 times)
1 x 25m Streamline Kicking, rest 0:10 / 25m
(Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head).
1 x 25m Freestyle Swim, rest 0:10 / 25m
1 x 25m Finger Trail, rest 0:10 / 25m
(Freestyle drill where the finger tips skim across the water surface during recovery. The drill promotes a relaxed arm and high elbow above the water).
1 x 25m Freestyle Swim, rest 0:10 / 25m
Core
6 x 50m Freestyle Swim, rest 0:15 / 50m
4 x 50m Individual Medley, rest 0:15 / 50m
(Swim strokes in the following order: Butterfly, Backstroke, Breaststroke, Freestyle.
You can split longer distances by pool length e.g. 4 x 100 can be split into two 4 x 50 sets. Beginners can split lengths e.g. swim 1/2 pool lengths of each stroke).
6 x 50m Freestyle DPS, rest 0:15 / 50m
(Freestyle swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a high streamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce).
Warm down
4 x 25m Backstroke Easy, rest 0:10 / 25m
(Backstroke swim at a slow, relaxed pace. Concentrate on long slow strokes.)
4 x 25m Freestyle Push & Glide, rest 0:10 / 25m
(Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body).
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