Eric Fischer
Health, Medicine and Nursing
Material Type:
Community College / Lower Division
Creative Commons Attribution

1st Swim practice of the Community College season

1st Swim practice of the Community College season


This is complete workout for the first day of practice at Modesto Junior College.

It gives the sets and the total yards for the workout.

First day Swimming 2021 (practice #1)

Warm up: do the swim/pull/pull twice

 300 swim

 200 pull with buoy

 100 kick with board                           1200 Yards                              Building endurance


12x 25 SSP :40 SSP= Standard Sprint Pattern: By 25’s- 1) build the length, 2) Blast (half hard-half easy, 3) Sprint, 4) Easy 

                                                            300/1500 Yards                      Building Heart Rate

10x 100 choice 1:30

                                                            1000/2500 Yards                    Highlighting endurance

12x 50 #1-4 swim, #5-8 pull, #9-12 kick 1:00

600/3100 Yards                     

4x 200 IM, Free, Choice, Free 3:15

                                                            800/3900 Yards                      Building Endurance

6x 50 1:20 321 320 breathes (these numbers are the breathers you are allowed by 50)

300/4200 Yards Highlighting Lung capacity

12x 25 drill                                         300/4500 Yards                      Highlighting Muscle memory 


Warm down:

200 cool down (8 easy lengths)

                                                            200/4700 Yards                      Highlighting Recovery                                  

  • Each length of the pool is 25 yards. All sets are based on numbers that are devisable by 25. Exp- 50 equals 2 lengths of pool, 100=4 lengths, 200=8 lengths.
  •  All sets are based on time intervals: :40=40 seconds, 1:20=1minute and 20 seconds. This is considered interval training- is a type of training that involves a series of high intensity workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity.
  • 4700 yards = 188 lengths of the pool