Men's 200m Freestyle A Final - 2012 Columbus Grand Prix

Issued May 21 2012 E

Duration 45-60 mins Distance 3599m Pool length 25m

Issued May 21 2012

Warm up
•	6 x 100m Any Stroke (even pace), rest 0:10 / 100m
	Swim your choice of stroke at a steady pace.
Build up
•	10 x 50m Single Arm with fins (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50m
	Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm, followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
•	10 x 50m Freestyle Swim (kick every 4th 25m), rest 0:15 / 50m
	Freestyle swim for 75m then kick with arms in a streamlined position for 25m.
Core
•	6 x 200m Freestyle Swim, target time 03:10 / 200m, rest 0:30 / 200m
	Freestyle swim at a steady pace, trying to keep closely to the given target time for every 200m. If your target time is too easy or too difficult, please complete another time trial.
•	4 x 200m Freestyle Swim, target time 03:10 / 200m, rest 0:20 / 200m
	Freestyle swim at a steady pace, trying to keep closely to the given target time for every 200m. If your target time is too easy or too difficult, please complete another time trial.
Warm down
•	1 x 100m Freestyle Easy, rest 0:15 / 100m
	Freestyle swim at a slow, relaxed pace.
•	1 x 100m Easy Any Stroke, rest 0:20 / 100m
	Swim your choice of stroke, at a slow, relaxed pace.

Issued May 21 2012 D

Duration 45-60 mins Distance 4100m Pool length 25m

Issued May 21 2012

Warm up
•	1 x 600m Freestyle Swim (even pace), rest 0:60 / 600m
	Freestyle swim at a steady pace.
Build up (repeat 2 times)
•	2 x 100m Freestyle Swim (kick every 4th 25m), rest 0:20 / 100m
	Freestyle swim for 75m then kick with arms in a streamlined position for 25m.
•	6 x 50m Freestyle Golf Score (time + stroke count), rest 0:10 / 50m
	Calculate your "score" for each length by counting your strokes (one arm equals one stroke) and adding it to your time. For example: If you swim a lap with 15 strokes in a time of 40 seconds, you would have a score of 55 (15 + 40). Try to achieve a lower score every lap by taking less strokes and/or completing each successive lap in less time.
Core (repeat 4 times)
•	6 x 100m Freestyle Swim (tempo), rest 0:20 / 100m
	Freestyle swim, concentrating on a steady tempo. Get into a regular rhythm with long strokes, leading with body roll.
•	Rest 0:30 seconds
Warm down
•	2 x 50m Freestyle Easy, rest 0:10 / 50m
	Freestyle swim at a slow, relaxed pace.

Issued May 21 2012 C

Duration 45-60 mins Distance 3800m Pool length 25m

Issued May 21 2012

Warm up
•	8 x 50m Freestyle Swim (even pace), rest 0:15 / 50m
	Freestyle swim at a steady pace.
•	4 x 50m Any Stroke (even pace), rest 0:15 / 50m
	Swim your choice of stroke at a steady pace.
Build up (repeat 2 times)
•	2 x 50m Long Dog, rest 0:10 / 50m
	Arms pull under water, completing the propulsion phase of the Freestyle stroke. Hands return to the start position under the water. Hold your head in a Freestyle position.
•	2 x 50m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 50m
	Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm followed by 6 strokes with the right arm. The non-stroking arm is held loosely by your side.
•	1 x 300m Freestyle Bilateral Breathing, rest 0:30 / 300m
	Freestyle swim with breathing on alternate sides, typically every 3 strokes.
Core
•	8 x 100m Freestyle Swim, leave on 01:40 / 100m
	Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•	6 x 100m Freestyle Swim, leave on 01:36 / 100m
	Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•	12 x 50m Freestyle Swim, leave on 00:50 / 50m
	Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down
•	4 x 50m Easy Any Stroke, rest 0:10 / 50m
	Swim your choice of stroke, at a slow, relaxed pace.

Issued May 21 2012 B

Duration 45-60 mins Distance 3800m Pool length 25m

Issued May 21 2012

Warm up
•	6 x 100m Freestyle Swim (even pace), rest 0:15 / 100m
	Freestyle swim at a steady pace.
Build up (repeat 4 times)
•	1 x 100m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 100m
	Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm followed by 6 strokes with the right arm. The non-stroking arm is held loosely by your side.
•	1 x 50m Streamline Kicking, rest 0:10 / 50m
	Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
•	1 x 100m Freestyle Push & Glide, rest 0:20 / 100m
	Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
Core
•	8 x 100m Freestyle Swim, leave on 01:40 / 100m
	Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•	6 x 100m Freestyle Swim, leave on 01:36 / 100m
	Freestyle swim, starting every 100m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
•	12 x 50m Freestyle Swim, leave on 00:50 / 50m
	Freestyle swim, starting every 50m set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
Warm down
•	4 x 50m Easy Any Stroke, rest 0:10 / 50m
	Swim your choice of stroke, at a slow, relaxed pace.

Issued May 21 2012 A

Duration 45-60 mins Distance 3600m Pool length 25m

Issued May 21 2012

Warm up
•	1 x 600m Freestyle Swim (even pace), rest 0:60 / 600m
	Freestyle swim at a steady pace.
Build up (repeat 2 times)
•	1 x 100m Freestyle Breath Left, rest 0:15 / 100m
	Freestyle swim, breathing only on your left side.
•	1 x 100m Freestyle Breath Right, rest 0:15 / 100m
	Freestyle swim, breathing only on your right side.
•	2 x 100m Freestyle Bilateral Breathing, rest 0:15 / 100m
	Freestyle swim with breathing on alternate sides, typically every 3 strokes.
Core (repeat 2 times)
•	2 x 200m Freestyle Swim, rest 0:20 / 200m
•	Rest 0:30 seconds
•	3 x 200m Freestyle Swim with paddles and fins, rest 0:20 / 200m
•	Rest 0:30 seconds
Warm down
•	1 x 100m Freestyle Easy, rest 0:15 / 100m
	Freestyle swim at a slow, relaxed pace.
•	1 x 100m Easy Any Stroke, rest 0:20 / 100m
	Swim your choice of stroke, at a slow, relaxed pace.

Issued May 20 2012

Duration 45-60 mins Distance 3999m Pool length 25m

Issued May 20 2012

Warm up
•	6 x 100m Freestyle Swim (even pace), rest 0:15 / 100m
	Freestyle swim at a steady pace.
Build up
•	5 x 200m Freestyle Swim with paddles, rest 0:15 / 200m
Core (repeat 2 times)
•	6 x 100m Freestyle Swim (kick every 4th 25m), rest 0:15 / 100m
	Freestyle swim for 75m then kick with arms in a streamlined position for 25m.
•	Rest 0:30 seconds
•	5 x 100m Freestyle Swim with paddles, rest 0:20 / 100m
Warm down
•	2 x 100m Easy Any Stroke, rest 0:15 / 100m
	Swim your choice of stroke, at a slow, relaxed pace.

Issued May 19 2012

Duration 45-60 mins Distance 3800m Pool length 25m

Issued May 19 2012

Warm up
•	6 x 100m Any Stroke (even pace), rest 0:10 / 100m
	Swim your choice of stroke at a steady pace.
Build up (repeat 4 times)
•	1 x 100m Single Arm (arm by side) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 100m
	Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm followed by 6 strokes with the right arm. The non-stroking arm is held loosely by your side.
•	1 x 50m Streamline Kicking, rest 0:10 / 50m
	Freestyle kick with arms held out front in a streamlined position. Fingers overlap with one thumb lightly gripping the opposite hand. Lift your chin above the water to breath without turning your head.
•	1 x 100m Freestyle Push & Glide, rest 0:15 / 100m
	Freestyle swim, pausing at the end of every stroke with arms out-stretched, one held out front, the other held loosely against the body.
Core (repeat 4 times)
•	5 x 100m Freestyle Swim, target time 01:20 / 100m, rest 0:20 / 100m
	Freestyle swim at a steady pace, trying to keep closely to the given target time for every 100m. If your target time is too easy or too difficult please complete another time trial.
•	Rest 0:30 seconds
Warm down
•	4 x 50m Easy Any Stroke, rest 0:10 / 50m
	Swim your choice of stroke, at a slow, relaxed pace.

Swimming - Turns - Freestyle Flip Turn Step #1

Swimming - Turns - Freestyle Flip Turn Step #2

Swimming - Freestyle Flip Turn Step #3

Swimming - Turns - Freestyle Flip Turn Step #4

Swimming - Turns - Freestyle Flip Turn Step #5

USA Swimming - Shoulder Injury Prevention Segment1(00_00_00-00_14_07)

USA Swimming - Shoulder Injury Prevention Segment2(00_14_07-00_26_46)