Swimming Dynamic Warm Up - (All stretches will be held at a maximum of 5 seconds)

Shoulder-

 Extend arms out to the sides of the body (parallel to the floor). Make small arm circles
(10 clockwise and 10 counter-clockwise). Shake out arms.
 Extend arms out to the sides of the body (parallel to the floor). Palms up, bend elbows
to a 900 angle (elbow to finger tips are perpendicular to the floor). Rotate (at the
shoulder) the finger tips forward till a comfortable stretch is felt in the shoulder. Hold
stretch and rotate back to start. Repeat 5 times.
 With arms hanging by side (thumbs pointing forward) rotate from the elbow so the
hands are in front of the body with the thumbs pointing straight up. While keeping the
elbow and arm pinned to your side rotate the hands (from the shoulder) away from the
body till a stretch is felt in the shoulder (may need to use a wall to assist). Hold stretch
and rotate past starting position till the hand touches abdomen. Repeat 5 times.
 Extend arms out to the front of the body (parallel to the floor). Move arms away from
each other till the arms are at a 45 0 angle from the starting position. Repeat 5 times.
 Extend arms out to the front of the body (parallel to the floor). Move arms away from
each other till the arms are at a 45 0 angle from the starting position. From this position
make downward and upward movements. Repeat 10 Times.

Legs/Hip Flexors-

 Standing perpendicular to a wall, swing leg forward and backward (use arm on the wall
to brace for stability). Repeat 7 times then switch legs.
 Standing parallel to the wall, swing leg out to the side of the body and then across the
body. Repeat 7 times then switch legs
 10 Flutter kicks followed by front lunge hip flexor stretch. Repeat 2 times.
 Ankle Rotations 5 clockwise and 5 counter-clockwise. Repeat 3 times.
 Calf Raises (both legs at the same time) 5 times. Repeat 3 times.

Importance of the of the Breast Stroke(Brst)- A candidate that has a bad breast
stroke technique has a inefficient underwater and treading technique. Focusing on this stroke will lead
to better prepared candidates. Proper kick will not lead to knee pain.
 T3i Pre-Accession Swim Program
Day Complete Swim Dynamic Warm-up Before Each Workout
Week 1 Monday Distance Pace Rest Stroke Intent
250m Relaxed … Alternating Warm-up
5 x 50m 0:57 :10 Free Pacing/ Technique
Alt
10 x 25m 0:20-0:30 :10 Pacing/ Technique
Free/Brst
200m Relaxed … Alternating Cool Down

Wednesday Distance Pace Rest Stroke Intent

250m Relaxed … Alternating Warm-up
1 x 100m Sprint :45 Free Speed
2 x 50m Sprint :10 Free Speed
4 x 50m Moderate :20 Free Technique
Alt
4 x 25m Moderate :10 Technique
Free/Brst
200m Relaxed … Alternating Cool Down

Friday Distance Pace Rest Stroke Intent

250m Relaxed … Alternating Warm-up
12 x 50m Fast :25 Free Pacing/ Technique
2 x 200m Fast :30 Free Endurance
200m Relaxed … Alternating Cool Down
 T3i Pre-Accession Swim Program
Day Complete Swim Dynamic Warm-up Before Each Workout
Week 2 Monday Distance Pace Rest Stroke Intent
300m Relaxed … Alternating Warm-up
6 x 75m 1:26 :10 Free Pacing/ Technique
Alt
10 x 25m 0:20-0:30 :10 Pacing/ Technique
Free/Brst
250m Relaxed … Alternating Cool Down

Wednesday Distance Pace Rest Stroke Intent

300m Relaxed … Alternating Warm-up
2 x 100m Sprint :45 Free Speed
4 x 50m Sprint :10 Free Speed
6 x 50m Moderate :20 Free Technique
Alt
6 x 25m Moderate :10 Technique
Free/Brst
250m Relaxed … Alternating Cool Down

Friday Distance Pace Rest Stroke Intent

300m Relaxed … Alternating Warm-up
4 x 200m under 4:12 :25 Free Pacing/ Technique
2 x 100m Fast :30 Free Endurance
250m Relaxed … Alternating Cool Down
 T3i Pre-Accession Swim Program
Day Complete Swim Dynamic Warm-up Before Each Workout
Week 3 Monday Distance Pace Rest Stroke Intent
200m Relaxed … Alternating Warm-up
1 x 500 for time … Free Est. 500m time
250m Relaxed … Alternating Cool Down

Wednesday Distance Pace Rest Stroke Intent

300m Relaxed … Alternating Warm-up
4 x 100m 1:36 :35 Free Speed
4 x 50m 0:47 :25 Free Speed
6 x 50m Moderate :20 Free Technique
Alt
4 x 25m Moderate :10 Technique
Free/Brst
250m Relaxed … Alternating Cool Down

Friday Distance Pace Rest Stroke Intent

300m Relaxed … Alternating Warm-up
8 x 50m Fast :10 Free Pacing/ Technique
Free
(alternate
6 x 50m moderate :15 Technique
breathing
side)
250m Relaxed … Alternating Cool Down
 T3i Pre-Accession Swim Program
Day Complete Swim Dynamic Warm-up Before Each Workout
Week 4 Monday Distance Pace Rest Stroke Intent
200m Relaxed … Alternating Warm-up
1 x 500m Race Pace … Free Beat Week 3 Time
250m Relaxed … Alternating Cool Down

Wednesday Distance Pace Rest Stroke Intent

300m Relaxed … Alternating Warm-up
4 x 100m 1:36 :35 Free Speed
4 x 50m 0:47 :25 Free Speed
6 x 50m Moderate :20 Free Technique
Alt
4 x 50m Moderate :10 Technique
Free/Brst
250m Relaxed … Alternating Cool Down

Friday Distance Pace Rest Stroke Intent

300m Relaxed … Alternating Warm-up
8 x 50m Fast :25 Free Pacing/ Technique
Free (Max 5
6 x 50m Self :15 BreathsEndurance/Breathing
per Control
25m)
250m Relaxed … Alternating Cool Down
 T3i Pre-Accession Swim Program
Day Complete Swim Dynamic Warm-up Before Each Workout
Week 5 Monday Distance Pace Rest Stroke Intent
150m Relaxed … Alternating Warm-up
60% of
8 x 100m :15 Free Technique
Sprint
200m Relaxed … Alternating Cool Down

Wednesday Distance Pace Rest Stroke Intent

150m Relaxed … Alternating Warm-up
2 x 50m Sprint :20 Free Speed
Free
(Alternate
1 x 400m Easy … Technique
Breathing
Side)
Alt
6 x 25m Moderate :10 Technique
Free/Brst
200m Relaxed … Alternating Cool Down

Friday Distance Pace Rest Stroke Intent

150m Relaxed … Alternating Warm-up
80% of
6 x 50m :25 Free Pacing/ Technique
Sprint
Free
(Alternate
3 x 150m Easy :30 Technique
Breathing
Side)
250m Relaxed … Alternating Cool Down
 T3i Pre-Accession Swim Program
Day Complete Swim Dynamic Warm-up Before Each Workout
Week 6 Monday Distance Pace Rest Stroke Intent
200m Relaxed … Alternating Warm-up
1 x 500m Race Pace … Free Beat Week 4 Time
250m Relaxed … Alternating Cool Down

Wednesday Distance Pace Rest Stroke Intent

300m Relaxed … Alternating Warm-up
4 x 100m 1:36 :35 Free Speed
4 x 50m 0:47 :25 Free Speed
6 x 50m Moderate :20 Free Technique
Alt
4 x 25m Moderate :10 Technique
Free/Brst
250m Relaxed … Alternating Cool Down

Friday Distance Pace Rest Stroke Intent

300m Relaxed … Alternating Warm-up
8 x 50m Fast :10 Free Pacing/ Technique
Free (Max 5
6 x 50m Self :15 BreathsEndurance/Breathing
per Control
25m)
250m Relaxed … Alternating Cool Down
 T3i Pre-Accession Swim Program
Day Complete Swim Dynamic Warm-up Before Each Workout
Week 7 Monday Distance Pace Rest Stroke Intent
200m Relaxed … Alternating Warm-up
1 x 500m Moderate 1:30 Free Pacing/ Technique
Alt
12 x 25m 0:20-0:30 :10 Pacing/ Technique
Free/Brst
250m Relaxed … Alternating Cool Down

Wednesday Distance Pace Rest Stroke Intent

200m Relaxed … Alternating Warm-up
2 x 100m Sprint :45 Free Speed
8 x 50m Sprint :10 Free Speed
6 x 50m Moderate :20 Free Technique
Alt
6 x 25m Moderate :10 Technique
Free/Brst
250m Relaxed … Alternating Cool Down

Friday Distance Pace Rest Stroke Intent

200m Relaxed … Alternating Warm-up
1 x 400m Moderate :45 Free Endurance
1 x 300m Moderate :45 Free Endurance
1 x 200m Moderate :45 Free Endurance
2 x 100m Strong :30 Speed
250m Relaxed … Alternating Cool Down
 T3i Pre-Accession Swim Program
Day Complete Swim Dynamic Warm-up Before Each Workout
Week 8 Monday Distance Pace Rest Stroke Intent
200m Relaxed … Alternating Warm-up
6 x 100m Moderate :15 Free Pace/Technique
200m Relaxed … Alternating Cool Down

Wednesday Distance Pace Rest Stroke Intent

300m Relaxed … Alternating Warm-up
1 x 500m Race Pace 2:30 Free Speed
Alt
6 x 25m Moderate :10 Technique
Free/Brst
250m Relaxed … Alternating Cool Down