Jan 20, 2015 – Greenwood Memorial Swim Club

We do stations every Tuesday morning except during taper. This is done by my Senior group. The stations vary at times but there are some we do consistently.


The Parachute station is one we do every week. It’s a great way for the swimmers to see their progress. I write the times down on the white board and add it up for their 200 time. Swimmers who are looking for specific times during the year can then push against these swims. It has also shown where a swimmer is weak in their 200. If they normally drop off in the back of their 200, this is a great way for them to work on maintaining their pace.

It’s 10% what happens to you, and 90% how you handle it.

Workout AM

400 Wake-up

Stations (10:00 on / 2:00 Rotate):

Station 1:
Bungee Pull – 10 x 50 @ 1:00 – Sprint / EZ x25 – Choice Stroke Pull bungee attached to the block to the end or as far as you can

Station 2:
Vertical Kick w/fins and weights– 6:00 = 1:00 on / :30 Rest Fins Off during last rest
4:00 Choice Vertical Kick in Streamline (no fins) – No Rest Can mix up kick on all of these but must keep kick fast

Station 3 – Dryland:
20 of each – We have a Pull-up/Dip Station that we use: Dips — Pull-ups — Straight Leg Lifts — Push-ups

1:00 of each of the following:
Plank — Side Plank – 30 seconds each side — Arm Pulls with Bungee Jump Rope — Wall Squat in Streamline (Back against wall)

Station 4 – Chutes:
4 x 50 Stroke @ 1:00 w/parachute
1 x 100 EZ @ 2:00 No Parachute
4 x 50 Stroke @ 1:00 – P200 – No Parachute

Station 5:
10 x 25 @ 1:00 15 meters fast underwater / EZ to end
Vary front and back underwater – We use this as a recovery station.

Station 6:
8 @ 1:15
25 FL @ 80% Effort – Breathing every other stroke Out at end of Pool – 5 Push-ups; Dive at an angle and go to bottom of the pool; Do an Open Turn back towards wall; Sprint into the wall with a fast flip turn; 25 Sprint FR w/1 Breath

Station 7:
12 x 50 IM Transition Turns @ :50 Focus is on Perfect Turns
We use this as a recovery station

Notify of
Inline Feedbacks
View all comments