SweetWater Swim Studio
Begin Again
Week Five: Front Quadrant Drills & Speed Play

2000yd / est. 40min session based on a 1:30/100yd swimming pace 

Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)

Gear: Swimmer’s Snorkel / Fins if desired

Focus:  Core Connection, Early Vertical Forearm, Pace Changes
(Push offs, Exhale, Taut Bodyline, Early Vertical Forearm, Bilateral Breathing, Pace Changes)

~ 200yd Balanced EZ Freestyle w/ :20 rest
Focus: Quality walls, taut bodyline, bilateral breathing 

~ 2 x 100yd Choice Drill from weeks 1 – 4 w/ Swimmer’s Snorkel (& Fins if desired)
Ex. High Elbow Scull, Right Arm Lead, Left Arm Lead, Catch Up

~ 200yd alt. 25yd EZ / 25yd Moderate Pace w/ :20 rest 
Focus: Maintain quality form, slight difference between EZ and Moderate  

~ 2 x 100yd Body Drill w/ Swimmer’s Snorkel (& Fins if desired)
Focus: 3 Strokes, 3 Counts Kick w/ Arm Lead, Repeat Continuously

~ 200yd alt. 25yd EZ / 25yd Strong Pace w/ :20 rest 
Focus: Noticeable difference in pacing btwn EZ and Strong 

~ 2 x 100yd Fist Drill w/ Tag Style Catch Up w/ Swimmer’s Snorkel (& Fins if desired)
50yd Fist Drill both hands
25yd First Drill Right Pull & Open Hand Left Pull      
25yd Fist Drill Left Pull & Open Hand Right Pull 

~ 200yd alt. 50yd EZ / 50yd Strong Pace w/ :20 rest 
Focus: Noticeable difference in pacing btwn EZ and Strong 

~ 2 x 100yd Pyramid Isolation Fist Drill w/ Swimmer’s Snorkel (& Fins if desired)

4 / 3 / 2 / 1 Right & Left Pulls in Power Y Position w/ alt. Fist Drill 

~ 200yd STEADY EVEN PACING STRONG SWIM 
Focus: Quality walls, breathing pattern, taut bodyline, EVF

~ 200yd alt. 25yd Choice Drills / 25yd EZ Swim w/ Bilateral Breathing

​SweetWater Swim Studio
Begin Again
Week Four: Various Catch Up Drills & Pace Awareness with Descending 100s
 
2000yd / estimated 40min session based on a 1:30/100yd swimming pace
Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)
 
Gear: Swimmer’s Snorkel / Fins if desired
 
Focus: Catch Up Drill with EVF, Vary the Timing of Catch Up, Pace awareness: Descend 100s)
(Push offs, Exhale, Taut Bodyline, Early Vertical Forearm, Bilateral Breathing, Pacing)
 
~ 5 x 100yd Balanced EZ Freestyle w/ :20 rest
Focus: Quality walls, varying breathing patterns, taut bodyline, EVF
 
~ 100yd Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)
           
~ 4 x 100yd Balanced EZ - Moderate Freestyle pace w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
            Notice your time for each 100yd, maintain < :05 difference in pacing
 
~ 100yd Isolated Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)
            Alt. 25yd Right Arm Only Pulling / 25yd Left Arm Only Pulling
 
~ 3 x 100yd Descend by 100s #1 EZ #2 Moderate #3 Strong w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
            Notice your time for each 100yd
 
~ 100yd Isolated Pull Pyramid in Catch Up Drill w/ Swimmer’s Snorkel (& Fins if desired)
            4 Right Pulls / 4 Left Pulls into 3 Right Pulls / 3 Left Pulls
2 Right Pulls / 2 Left Pulls into 1 Right Pull / 1 Left Pull
Repeat throughout 100yd in Power Y Position
 
~ 2 x 100yd Descend by 100s as #1 Moderate #2 Strong w/ :20 rest
Focus: Quality walls, breathing pattern, taut bodyline, EVF
            Notice your time for each 100yd
 
~ 100yd Varied Catch Up Drill Timing w/ Swimmer’s Snorkel (& Fins if desired)
            Alternate 25yd Heavy Catch Up / 25yd Tag Style Catch Up
 
~ 100yd Freestyle for time STRONG SWIM
Focus: Quality walls, breathing pattern, taut bodyline, EVF
 
~ 100yd EZ Choice Drills 

SweetWater Swim Studio
Begin Again
Week Three: Pyramid Yardage Build w/ Breathing Patterns & Drill Review

1800yd / estimated 35min session based on a 1:30/100yd swimming pace 
Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)

Gear: Swimmer’s Snorkel / Pull Buoy (if desired) / Fins (if desired)

Focus: Building Yardage and Drill Review from Weeks One & Two
(Push offs, Exhale, Taut Body Line, Early Vertical Forearm)

~200yd Swim FOCUS: Push Off and Exhale Focus
Breathing Pattern: Every 3rd Stroke, Bilateral Breathing 

~100yd Continuous Drill w/ Swimmer’s Snorkel & Fins if desired
25yd Head Lead Kick on Belly / 25yd Head Lead Kick on Belly w/ Rotation
25yd Right Arm Load on Rotational Axis / 25yd Left Arm Lead on Rotational Axis

~300yd Swim FOCUS: Push Off and Exhale Focus
Breathing Pattern: 2 Right Breaths, 3 Strokes, 2 Left Breaths, Bilateral Breathing

~100yd Continuous Drill w/ Swimmer’s Snorkel & Pull Buoy (if desired)
25yd Overhead Scull / 25yd High Elbow Scull / 25yd Snap Scull / 25yd High Wide Elbow Scull 
(No Snorkel = Forward Breath, No Buoy = Light kicking heels at surface)

~400yd Swim FOCUS: Push Off and Exhale Focus, Fins if desired
Breathing Pattern: Right Breath / Left Breath Alternate Lengths, Bilateral Breathing 

~100yd Continuous Drill w/ Swimmer’s Snorkel & Fins if desired 
25yd 6 Kick Switch / 25yd 4 Kick Switch / 25yd 2 Kick Switch / 25yd 2 Kick Switch 
(No Snorkel = Side breath toward trailing arm)

~300yd Swim FOCUS: Push Off and Exhale Focus
Breathing Pattern: 2 Right Breaths, 3 Strokes, 2 Left Breaths, Bilateral Breathing

~100yd Continuous Drill w/ Swimmer’s Snorkel & Fins if desired 
Early Vertical Forearm Hesitation into Power Y position before next pull
(No Snorkel = Side breath toward pulling arm after EVF hesitation)

~200yd Swim FOCUS: Push Off and Exhale Focus
Breathing Pattern: Every 3rd Stroke, Bilateral Breathing

Week Two: “Stability & Early Vertical Forearm”
 
1300yd / estimated 35min session based on a 1:30/100yd swimming pace
Scale the workout based on time (+/- repetitions) and intensity (+/- pace & +/- recovery)
 
Gear: Swimmer’s Snorkel / Pull Buoy / Fins (if desired)
 
Focus: Push Offs, Stability, Early Vertical Forearm
 
~200yd Set Up for Success: Streamline / Exhale (with or without snorkel)
Streamline / Dolphin to Flutter / Exhale / Breakout / Breathe 2nd stroke
Focus every push off, exhale underwater with neutral head position
 
~4 x 50yd w/ :15 rest (Snorkel)
Alternate by 25yd Drill / Swim
(Drill ex. Head Lead Kick / Right Arm Lead / Left Arm Lead / High Elbow Scull)
 
~100yd Scull Drills:  Snorkel, Buoy (or light kicking)
Alternate 25yd High Elbow Scull & Power Y Position Snap Scull
 
~200yd Set Up for Success: Streamline / Exhale (with or without snorkel)
 
~100yd EVF & Lead Arm Kicking HESITATION Drills:  Snorkel, Fins if desired
Power Y / EVF Hesitation / Lead Arm Kicking on Rotational Axis Hesitation / Power Y
Fins for stability/support in proper body alignment, not speed or power
 
~200yd Set Up for Success: Streamline / Exhale (with or without snorkel)
 
~100yd Lead Arm 6 Kick Switch Drill: Snorkel, Fins if desired
Power Y / EVF Easy Pull / Lead Arm Kick on Rotational Axis for 6 Kicks / Power Y
Alternate pulling arm after Power Y is achieved
Can incorporate 6, 4 & 2 Kick Switch w/ bilateral breathing
Fins for stability/support in proper body alignment, not speed or power
 
~200 Set Up for Success: Streamline / Exhale (with or without snorkel)