Aquatics Training Program

1. 6 Months Training Program
(AQUATICS)
Alexander D. Acayen
BSE PE A32 PM
Prof. Gilbert T. Cheng
March 30, 2016

2. Month of January
1st
week M, W, F Warm Up
Stretching Exercise 20 mins
600 m SC
Main Set
10 x 90 Freestyle YS in 5 mins Rest Interval in 2 mins.
600 m body position
600 m Kick on the wall
800 m Kick without a Board
800 m Blowing bubbles/side breathing
900 m Side kick with Breathing
Sprint
6 x 50 freestyle YS Rest Interval in 5 mins
Cool Down
5x Sittiing Dive
Sat and Sun Cycling: 60 min w/ 10x(2 min max effort, 1 min spin)
Run: 40 min aerobic
2nd
M, W, F Warm Up
Stretching exercise
800 m Freestyle YS
Main Set
10 x 200 freestyle YS in 40 sec. Rest Interval in 1 min.
900 m Breathe arm with a board
900 m Breathe arm/bubble arm with assistance
1000 m No breathing (preventing cross over)
500 m Underwater Arm pull
1200 m Side to side w/ 5-10 bubbles in every laps
Sprint
4x50 Hesitation Freestyle YS w/ 2-3 kicks per arm stroke
5 mins rest interval
Cool Down
300 m Freestyle YS
Breathe every 3rd
on lap one , 4th
on lap two
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
3rd
M, W, F Warm Up
Stretching exercise
Jog
800 m Freestyle YS balanced swim/kick

3. Freestyle YS flutter wall kick
Main Set
10 x 200 freestyle YS in 40 sec. Rest Interval 15 mins
900 m underwater free
900 m w/ faddle grab
1000 m simple catch up
1200 m catch-up timing
Sprint
10x100 Freestyle YS Rest Interval 5 mins
4x50 m moderate freestyle
6x50 m Free build the tempo
6x50 m Free, sprint
Cool Down
Sitting dive
Sat and Sun Cycling: 2 hours with 3x20 min at threshold; 10 min rest interval.
Run of the bike: 15 min
Month Of February
1st
week M, W, F Warm Up
Jumping Jacks
Slow and Fast Jogging
1200 m freestyle YS streamline position
1200 m freestyle YS synchro swim
1600 m head up swimming
Main Set
10 x 100 Backstroke SBS 20 mins. 5 mins rest interval
900 m Supine Position
900 m one arm drill
900 m Alternating drill
1000 m sculling
Sprint
Cool Down
100 m Breastroke BS
(swim slowly and relax)
Sat and Sun Cycling: 60 min on rolling hills, stand on all inclines
Run: 5x1.5k at 10k pace, 3 min jog recovery
2nd
M, W, F Warm Up
Stretching exercise
1600 m freestyle YS
900 m ( alternating 25 m Breastroke BS /25 m freestyle YS)
900 m ( alternating 25 m freestyle kick/25 m freestyle swim)

4. Main Set
10 x 100 Backstroke SBS in 20 secs. Rest Interval in 5 mins
900 m Backstroke and Freestyle between each 50
(swim the first 25 backstroke and second 25 Freestyle)
1000 m Freestyle, alternating length of sprinting and easy swimming 15 between
(on each 50 sprint the first 25 yrd then swim slowy on the second)
Sprint
10 x 100 m freestyle YS Rest Interval in 5 mins
10 x 100 Backstroke SBS Rest Interval in 5 mins
Cool Down
400 m freestyle YS
(swim slowly and relax)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
3rd
M, W, F Warm up
1600 m freestyle YS
(no rest during swim)
1200 m Side to side w/ 5-10 bubbles in every laps
Main Set
10 x 100 Backstroke SBS 20 secs. 5 mins rest interval
1000 m Head Lead Balance with ¼ arm lifts
900 m Six kicks per side
900 m Double arm
900 m One arm
Sprint
8x25 m Backstroke SBS sprints resting :30 between lenghts
(efforts should be at 60-70% of fatest swim)
6x50 m counting strokes per length
(try to use less stroke on each sussequent length)
4x25 m windsprints resting :30 between lenghts
(swim each length without taking a breathe)
Cool Down
150 freesyle YS
(swim slowly and relax)
Sat and Sun Cycling: 60 min with 10x(2 min max effort, 1 min spin)
Run: 40 min aerobic
Month of March
1st
week M, W, F Warm Up

5. Stretching exercise
10 sets 20 rep. Freestyle YS flutter wall kick
1,800 m head-up swimming freestyle YS
Main Set
10 x 100 Breastroke BS in 20 secs. Rest Interval in 5 mins
1200 m Seahorse drill
900 m Straight Elbow-Wrist Only
900 m Half Stroke Drill
1200 m Heads Up Stroking with pull Buoy
900 m Life-saving buoy drill
Sprint
6x50 m freestyle YS Rest Interval in 5 mins
8x25 Backstroke SBS
10x50 m Breastroke BS
Cool Down
300 m SC
(swim slowly and relax)
Sat and Sun Cycling: 2 hrs with 3x20 min at threshold; 10 min rest interval .
Run off the bike: 15 min
2nd
week M, W, F Warm up
Stretching exercise Head to toe
10 sets 12 reps. Supine flutter kick on wall
5 sets 20 reps. Prone flutter kick on wall
10 sets 20 reps. Rhythmic breathing on wall
Main Set
10 x 800 freestyle YS in 20 mins. Rest Interval in 1 min.
1,800 m Board Kicks
Wall Kicks
1,800 m Kick on Back
Ankle touches
900 m 2 kicks down/ 1 stroke up
1200 m Kick only no boards
Sprint
10x50 m freestyle YS Rest Interval in 5 mins
10x50 backstroke SBS
10x50 m Breastroke BS
Cool Down
400 m Breastroke
(Swim slowy and relax)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 16k as 2x3.5k at best average pace; 1.5k rest interval

6. 3rd
week M, W, F Warm Up
Stretching exercise
Jog
1800 m Freestyle YS balanced swim/kick
5 sets 20 reps. flutter wall kick
1200 m Supine Position
Main Set
10x200 Breastroke BS in 20 mins rest interval in 3 mins
1200 m Rope drill
1200 m Seven stroke drill
900 m 2-1 Dolphin kick action
900 m Heads Up-Flutter Kick with fins
900 m Flipper Dolphin kick
800 m Two Pulls Out
Sprint
4x100 Breastroke BS Rest Interval in 5 mins
4x100 Freestyle YS
4x100 Backstroke SBS
Cool Down
400 m SC
(swim slowly and relax)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
Month of April
1st
week M, W, F Warm Up
Stretching exercise Head to Toe
1800 m Freestyle YS breathing to both side
1200 m Breastroke BS w/ dolphin kick
1200 m Backstoke SBS w/ reach pull extension
Main Set
10 x90 Butterfly WS in 20 sec. Rest interval in 1 min.
900 m Piano drill
900 m single arm combos-right/left; 3 right/3 left;
900 m 3 right/stream line kicks/3 left
800 m Fly arms/free kick
600 m Swim with snorket, face in
600 m Fly releases
Sprint
10x100 m Backstroke SBS w/ arm pull Rest Interval in 5 mins
10x100 m freestyle YS
10x100 Breastroke BS
Cool Down
100 m Easy swim SC

7. Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 30 min w/ 8x100m as odd=stride, even=skipping
2nd
week M, W, F Warm up
Stretching Exercise Head to Toe
1,800 freestyle YS easy swim
1200 m backstroke SBS easy swim
1200 m breastroke BS easy swim
Main set
1 x 500 Freestyle YS in 40 sec. Rest Interval in 2 mins.
swim/pull 2 rep. moderate and fast 50 secs.
Streamline kick on all sides-front; back; right and left sides
Hands down kicking on back top focus on fast feet
Kick with face in using board; breathe every 3-4 kicks
All kicking can be done with or without fins
Sprint
2 x 250 freestyle YS swim/pull Rest Interval in 5 mins.
1 x 300 breastroke BS swim/pull
1 x 400 Backstroke SBS /pull
Cool Down
100 m freestyle YS easy swim
Sat and Sun Cycling: 60 min easy recovery.
Run: 2x3k at 10k pace; 6 min easy between reps.
3rd
Week M, W, F Warm up
Streching Exercise Head to Toe
1,800 m freestyle YS
Main Set
4x100 m freestyle YS in 40 sec. Rest Interval in 30 sec.
6x50 m Flutter kick arounds w/ kick board
(one length each of kicking on stomach, left and right side and back )
2x100 m IM kick only w/out kick board
Sprint
10x100 m Freestyle YS w/ arm pull Rest Interval in 5 mins
10x100 m Backstroke SBS
10x100 Breastroke BS
Cool Down
400 m freestyle YS
(swim slowly and relax)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps

8. Month of May
1st
week M, W, F Warm Up
Stretching Head to Toe
1200 m SC
Main Set
8x100 m Freestyle YS resting :15 between
(on each 100 sprint on the first 50 m and swim easily on the second 50 m)
1200 m w/ bilateral breathing
(Choice of breathing interval, every 3rd
stroke 0r 5th
stroke)
8x100 m IM sprinting 2 of the 4 strokes, resting: 30 between
(mix up the 2 strokes you sprint on each 100)
Sprint
8x25 m Freestyle YS windsprints, rest interval in 15 sec.
8x50 Backstroke SBS
10x50 Breastroke BS
(do not breathe entire length)
Cool Down
300 m SC
(Swim Slowly and Relax)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
2nd
week M, W, F Warm Up
1600 m mixed strokes
(alternating Freestyle, backstroke and butterfly)
Main Set
8x50 m Backstroke SBS in 40 sec. Rest Interval in 1 min.
alternating lengths of kicking and pulling
(alternate 25 m kicking with hands stretched above your head with 25 yrds
Pulling with ankles crossed)
120o m count 3 kicks per arm stroke
8x50 m butterfly WS alternating lenghts of kicking and pulling
(alternate 25 m kicking with hands stretched above your head with 25 m
pulling with ankles crossed)
Sprint
3x100 m IM sprinting butterfly and breastroke, Rest Interval in 30 secs.
(swim easy on backstroke and freestyle)
3x100 m IM sprinting backstroke and freestyle
(swim easy on butterfly and breastroke)
Cool Down
400 m SC
(Swim Slowly and Relax)

9. Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
3rd
week M, W, F Warm Up
Stretching Exercise Head to Toe
1,800 SC
Main Set
4x100 m breastroke BS in 30 secs. Rest Interval in 2 mins.
alternating lenghts of kicking and pulling
(alternate 25 yrds kicking with hands streched above your head with 25 yrds
Pulling with ankles crossed)
1600 m alternating lenghts of breastroke and crawl
4x100 m IM, resting : 15 between
1800 m breastroke
(focus on pull, kick and glide and timing)
Sprint
8x50 m Freestyle YS, rest interval 10 secs.
8x50 m Backstroke SBS, rest interval 10 secs.
8x50 m Breastroke BS sprints, rest interval 10 secs.
Cool Down
200 m mixed strokes
(mixing crawl and breastroke)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
Month of June
1st
week M, W, F Warm Up
Stretching Exercise Head to Toe
1, 800 m Breastroke BS
Main Set
10x60 m Freestyle YS in 30 secs. rest interval in 15 sec.
w/ bilateral breathing
(choice of breathing interval, every 3rd
stroke or 5th
stroke)
Sprint
8x100 m Freestyle YS sprinting on 1st
50, rest interval in 15 secs.
(on each 100 sprint on the first 50 yrds and swim easily on the second 50 yrds)
4x100 m IM sprinting backstroke and freestyle, rest :30
(swim easy on backstroke and freestyle)
4x100 m IM Sprinting butterfly and breastroke, rest :30 between
(swim easy on butterflly and breastroke)
8x25 m Freestyle windsprint resting :15 between
(do not breathe entire length)

10. Cool Down
200 m SC
(Swim slowly and relax)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 30 min w/ 8x100m as odd=stride, even=skipping
2nd
week M, W, F Warm Up
Stretching Exercise Head to Toe
1800 m swim all strokes
Main Set
4 x 100 mix strokes in 30 secs. rest interval in 1 min.
flip turns w/ breathe
2 x 200 m Freestyle YS fast swim
4 x 100 turn for each turn rest : 15
1200 m butterfly WS
1200m backstroke SBS
1600 m breastroke BS
4 x 100 m freestyle YS
Sprint
4x100 m IM alternating sprints rest interval in 30 sec
2x100 butterfly
2x100 backstroke (make 2nd
100 faster than the first)
2x100 breastroke
2x100 Freestyle
Cool Down
400 m SC
Swim slowly and relax
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 30 min w/ 8x100m as odd=stride, even=skipping
3rd
week M, W, F Warm Up
1800 m Mix of stroke
(use all 4 stroke)
Main Set
2x200 IM kick only Rest :30 sec
2x200 IM pull only
1200 m IM
Sprint
2x100 m butterfly, rest :30 sec.
(sprint each 50 at the same pace)
2x100 m backstroke SBS
2x100 m breastroke BS
4x100 m butterfly WS
4x100 m backstroke SBS

11. 4x100 m Breastroke BS
Cool Down
400 m Freestyle YS
(swim slowly and relax)
Sat and Sun Cycling: 60 min as 10x(30 sec max effort, 30 sec spin)
Run: 2x3k at 10k pace; 6 min easy between reps
Legendary:
YS – Your Stroke
BS – Best Stroke
SBS – Second Best Stroke
WS – Weak Stroke
SC – Swimmers Choice