نماذج لبعض الوحدات الاسبوعية للسباح:
*** Monday, (5400 yards) ***
Warm up
500 Choice
500 Free
Set
1500 Neg. Split 80%
Pulling/Kicking
8x150 R:30"
50 Kick - 100 Pull
Set
1500 Neg. Split 100%
Cool Down
200 easy
*** Tuesday (5700 yards) ***
Warm up
500 Free
5x100 IM R:20"
Set
15x100 75% Int.1'20"
15x100 80% Int.1'15"
15x100 85% Int.1'10"
Cool Down
200 easy
*** Wednesday, (5600 yards) ***
Warm up
500 Choice
500 Stroke
Set
10x100 IM R:30"
8x100 Freestyle Int.1'30"
Pulling
800 Hyp.3-5/50
8x100 Stroke w/Paddles
Set
5x200 IM Best Average R:1'
Cool down
200 Easy
*** Thursday, (5600 yards) ***
Warm up
500 Stroke
500 Free
Set
2x800 75% R:1'
Kicking
500 Choice
Set
2x500 80% R:1'
Pulling
500 Hyp.3-5/50
Set
2x400 >80% R:1'
Cool down
200 Easy
*** Friday, (5300 yards) ***
Warm up
500 Free
500 Choice
Pulling
800 Technique R:1'
4x200 75% w/paddles Int.2'30"
8x100 Stroke Int.1'30"
Kicking
600 Choice
10x50 Stroke Fast Int.2'
Quality Set
6x100 Maximum Speed
Int.5' - 100% each 100
Cool down
200 Easy
*** Monday, (4300 yards) ***
Warm up
400 Choice
400 Free
Set
1200 Neg. Split 80%
Pulling/Kicking
6x150 R:30"
50 Kick - 100 Pull
Set
1200 Neg. Split 100%
Cool Down
200 easy
*** Tuesday, (4800 yards) ***
Warm up
400 Free
4x100 IM R:20"
Set
12x100 75% Int.1'45"
12x100 80% Int.1'40"
12x100 85% Int.1'35"
Cool Down
200 easy
*** Wednesday, (4400 yards) ***
Warm up
400 Choice
400 Stroke
Set
8x100 IM R:30"
6x100 Freestyle Int.2'
Pulling
600 Hyp.3-5/50
6x100 Stroke w/Paddles
Set
4x200 IM Best Average R:1'
Cool down
200 Easy
*** Thursday, (4400 yards) ***
Warm up
400 Stroke
400 Free
Set
2x600 75% R:1'
Kicking
400 Choice
Set
2x400 80% R:1'
Pulling
400 Hyp.3-5/50
Set
2x300 >80% R:1'
Cool down
200 Easy
*** Friday, (4300 yards) ***
Warm up
400 Free
400 Choice
Pulling
600 Technique R:1'
3x200 75% w/paddles Int.3'
6x100 Stroke Int.2'
Kicking
500 Choice
8x50 Stroke Fast Int.2'15"
Quality Set
6x100 Maximum Speed
Int.5' - 100% each 100
Cool down
200 Easy
** Monday, (3400 yards) ***
Warm up
300 Choice
300 Free
Set
1000 Neg. Split 80%
Pulling/Kicking
4x150 R:30"
50 Kick - 100 Pull
Set
1000 Neg. Split 100%
Cool Down
200 easy
*** Tuesday, (3200 yards) ***
Warm up
300 Free
3x100 IM R:20"
Set
8x100 75% Int.1'45"
8x100 80% Int.1'40"
8x100 85% Int.1'35"
Cool Down
200 easy
*** Wednesday, (3200 yards) ***
Warm up
300 Choice
300 Stroke
Set
6x100 IM R:30"
4x100 Freestyle Int.2'
Pulling
400 Hyp.3-5/50
4x100 Stroke w/Paddles
Set
3x200 IM Best Average R:1'
Cool down
200 Easy
*** Thursday, (3200 yards) ***
Warm up
300 Stroke
300 Free
Set
2x400 75% R:1'
Kicking
300 Choice
Set
2x300 80% R:1'
Pulling
300 Hyp.3-5/50
Set
2x200 >80% R:1'
Cool down
200 Easy
*** Friday, (3300 yards) ***
Warm up
300 Free
300 Choice
Pulling
400 Technique R:1'
2x200 75% w/paddles Int.3'
4x100 Stroke Int.2'
Kicking
400 Choice
6x50 Stroke Fast Int.2'30"
Quality Set
6x100 Maximum Speed
Int.5' - 100% each 100