Table 5.

Sample Case. Example of a Division III Swimmer applying the RTSP. Major components of a swimming workout are defined next to each work out. Intensity is defined as a percentage of maximum effort. Rest intervals were adapted based on intensity.

Return to Swimming Program			Case Example
Phase	Week	Activity	Date	Drill	Yards	Repetition	Intensity	Yardage
Phase 1	Week 1		9/28/2013
		Warm Up		Warm‐up Freestyle Swim	400	1		400
		Drills		Stroke Progression*	250	1		500
		Kick		Kick with Fins	50	1		400
				Warm‐Down	100	1		100
				Total				1400
Phase 1	Week 1		9/30/2013
		Warm‐Up		Warm‐up Freestyle Swim	500	1		500
		Drills		Stroke Progression*	250	1		250
				Odd Fist/Even Fingertip Drag Drill by 50	50	6		300
		Kick		Kick with Fins	50	4		200
				Kick with Fins	100	2		200
				Kick with Fins	200	1		200
				Warm‐down Perfect Swim	200	1		200
				Total				1850
Phase 1	Week 1		10/2/2013
		Warm‐up		Warm‐up Freestyle Swim	600	1		600
		Drills		Drill of choice (from stroke progression)	500	1		500
		Kick		Kick (300 yards fast/500 yards moderate)	800	1		800
		Interval		Easy Interval	50	6	60%	300
				Total				2200
Phase 1	Week 2		10/4/2013
				Day off due to shoulder pain
			10/7/2013
				Day off due to shoulder pain
Phase 1	Week 2		10/9/2013
		Warm‐up		Warm‐up Freestyle swim	400	1		400
		Drills		Stroke Progression	250	1		250
		Drills		25 yards Finger tip drag/25 yards Catch‐Up drill	50	5		250
		Kick		Kick with fins	75	6		450
		Kick		Kick with fins‐ width of 25 yard pool ‐underwater	1 width	16		300
				Swim fast gradually slow	200	3	70%‐50%	600
				Total				2250
Phase 1	Week 3		10/11/2013
		Warm‐up		Warm‐up Freestyle Swim	250	2		500
		Drills		Swim breathing 3,5,7,9 by 25 yards	400	1		400
		Kick		Interval ‐25 yd Swim, 50 yd Kick, 25 yd Swim	100	9	70%	900
		Intervals		Speed Work	50	6	85%	300
				Total				2100
Phase 1	Week 3		10/14/2013
		Warm‐up		Warm‐up Freestyle Swim	600	1		600
		Drills		Stroke Progression	250	1		250
		Drills		25yds scull/25 yds kick	250	1		250
		Intervals		Interval Work	50	8	80%	200
		Intervals		Freestyle Swim	200	1	70%	200
		Drills		Stroke Progression	250	1		250
		Kick		Freestyle Swim ‐ alternate 3 dolphin kicks off turn/5 dolphin kicks off turn	250	1		250
		Intervals		Interval Work ‐Freestyle with fins ‐25 yd easy,25yds underwaters, 25yds easy; 25 yards under water, 25 yds easy, 25 yds no breath	75	8	70%	600
				Perfect Freestyle Stroke	100	1		100
				Total				2900
Phase 1	Week 3		10/16/2013
		Warm‐up		Warm‐up Freestyle Swim	600	1		600
		Drills		Stroke Progression	250	1		250
		Drills		25yds scull/25 yds kick	250	1		250
		Intervals		Interval Work	50	8	85%	200
		Intervals		Freestyle Swim	200	1	85%	200
		Drills		Stroke Progression	250	1		250
		Kick		Freestyle Swim ‐ alternate 3 dolphin kicks off turn/5 dolphin kicks off turn	250	1		250
		Intervals		Interval Work ‐Freestyle with fins ‐25 yd easy,25yds underwaters, 25yds easy; 25 yards under water, 25 yds easy, 25 yds no breath	75	8	85%	600
				Perfect Freestyle Stroke	100	1		100
				Total				2900
Phase 2	Week 4		10/21/2013
		Warm‐up		Warm‐up Freestyle Swim	600	1		600
		Drills		Stroke Progression	250	1		250
		Kick		50yd scull/50yd kick/50 yd scull	150	1		150
		Intervals		Interval Work ‐ 2x through	50	4	85%	400
					100	2	85%	400
					200	1	70%	400
		Drill		Drill ‐ Breathing 3,5,7,9 rest 5sec after each 25yd	300	3		900
		Drill		Drill of choice	350	1		350
				Perfect Stroke	50	1		50
				Total				3790
Phase 2	Week 4		10/23/2013
		Warm‐up		Warm‐up Freestyle Swim	500	1		500
		Drill		Drill	250	1		250
		Kick		Kick with fins ‐ 25yd fast, 25yd underwater, 25 yds easy	75	4		300
		Interval		Interval Work	125	6	90%	750
		Interval		Freestyle Swim ‐ build	400	1	70%‐90%	400
		Interval		Freestyle Swim ‐ Fast/Easy by 25yd	300	1	70%	300
		Interval		Freestyle Swim ‐ Easy/Fast by 25yd	200	1	70%	200
		Interval		Freestyle Swim‐ Fast	100	1	100%	100
				Total				2800
Phase 2	Week 5		10/28/2013
		Warm‐up		Warm‐up Freestyle Swim	1000	1		1000
		Interval		Interval Work	50	12	90%	600
		Interval		Speed Work ‐ Freestyle Swim negative split	400	1	70%‐90%	400
		Interval		Interval Work ‐ Freestyle swim	200	2	60%	400
		Interval		Interval Work ‐ Freestyle swim	100	4	90%	400
		Interval		Interval Work ‐ Freestyle swim	200	2	60%	400
		Interval		Speed Work ‐ Freestyle Swim negative split	400	1	70%‐90%	400
				Interval Work ‐No breathing every 4th 25	25	16	60%	400
				Total				4000
Phase 2	Week 5		10/30/2013
		Warm‐up		Warm‐up Freestyle Swim	400	1		400
		Drill		Choice of drill	50	4		200
		Kick		Kick	50	4		200
		Interval		Interval Work	250	4	70%	1000
		Interval		Interval Work	150	4	80%	600
		Interval		Interval Work	50	4	70%	200
		Drill		Scull	50	4		200
		Interval		Interval Work with fins ‐ odds 25yd kick,25yd easy,25kick hard/evens 25yds underwater,25yd easy,25yds underwater	75	10	70%	750
		Drill		Interval Work ‐Breathing 3,5,7 by 50 yds	300	2	80%	600
				Total				4150
Phase 2	Week 5		11/1/2013
		Warm‐up		Warm‐up Freestyle Swim	400	1		400
		Drill		Choice of drill	50	4		200
		Kick		Kick	50	4		200
		Interval		Interval Work	250	4	80%	1000
		Interval		Interval Work	150	4	70%	600
		Interval		Interval Work	50	4	70%	200
		Drill		Scull	50	4		200
		Interval		Interval Work with fins ‐ odds 25yd kick,25yd easy,25kick hard/evens 25yds underwater,25yd easy,25yds underwater	75	10	80%	750
		Drill		Interval Work ‐Breathing 3,5,7 by 50 yds	300	2	70%	600
				Total				4150
Phase 2	Week 6		11/4/2013‐11/8/2013	As above increasing to 4000 yards				4000
Phase 2	Week 7	Warm‐up	11/11/2013	Warm‐up Freestyle Swim	600	1		600
		Drill		25 yd Swim/25 yd Drill/ 50 yd Swim	100	5		100
		Kick		50 yd swim/50 yd kick	400	1		400
		Drill		Drill ‐ count strokes per 25yds	300	1		300
		Drill		Drill ‐ focus on long push off wall following flipturn underwater	200	1		200
				Backstroke	100	1		100
		Interval		Interval Work	50	16	70%	400
		Kick		Kick	75	8	80%	600
		Drill		Freestyle with pull bouy breathing 3,5,7,5 by 25yd	400	1		400
								3100

^*Stroke Progression detailed in Table 6