Summer Program Sample Workout

Kits pool is 137.5 metres long. 1 L(ength) in the workout below is 137.5metres.

Workouts in summer are typically:

• 4L swim warm up
• 3L alternating drill/swim between Guard chairs
  - 1st L drill is extended dog paddle
  - 2nd L drill is single arm
  - 3rd L drill is zipper
• 2L alternating kick/swim between Guard chairs
  - kick on side as much as possible, lower arm extended, change sides each kick section
  1L mixed strokes, not all free!
• 3 or 4 X 2L with :20-:45 sec rest after each repeat (depending on your fitness level)
  #1 - build effort each direction
  #2 - build to middle Guard chair, strong to end, each direction
  #3 & #4 - alternate smooth & EZ/Hard by Guard chairs each direction
• 2L or 4L Pull - alternate breathing every 3rd stroke/every 5th stroke by 25m (use markings on bottom of pool)
• 2L cool down mixed strokes, not all free

Total: 22L = 3000m

See more Kits Pool length-to-metres conversions.

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