Swim Workout #154 – Freestyle – Broken 500s

Hope you had an excellent weekend! Enjoy some broken 500s.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 rounds

2 x 50 Kick

2 x 75 Breathing every 3/5/7 by 25

10 Seconds Rest

= 500 yds

Main Set

500 Fins

2 x 250 Pull

5 x 100 Fast / Easy by 25 with fins

30 seconds rest and 15 seconds rest after the 100s.

= 1500 yds

<h2>Warm Down</h2>


<p>100 Easy</p>


<h2>Total = 2,900 yds</h2>



Swim Workout #151 – Freestyle – 54321…

Warm Up

    400 Swim / 200 Kick / 200 <a href="https://aswimlife.com/2018/07/31/swim-workout-legend/">Pull</a>

= 800 yds

Drill Set

4 x 25 Build up

4 x 50 Kick

4 x 75 Kick, Build, Fast

10 Seconds Rest

= 600 yds

Main Set

500 With Fins

4 x 100 FAST / Easy by 25

300 With Fins

4 x 50 FAST / Easy by 12 1/2

100 FAST with Fins

15 Seconds Rest

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,000 yds</h2>


Swim Workout #98 – IM – 200s

Have a great swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Round 1 = Choice Stroke , 15 Seconds Rest

25 Kick

50 Swim

75 Kick

100 Swim

Round 2 = Choice Stroke #2 , 15 Seconds Rest

100 Kick

75 Swim

50 Kick

25 Swim

=500 yds

Main Set

4  Rounds

200 (Stoke / Free by 25) IM order, 20 Seconds Rest

4 x 25 Stroke Fast, IM order, 10 Seconds Rest

2 Rounds, Choice

100 Kick, 10 Seconds Rest

4 x 25 FAST Kick, 10 Seconds Rest

= 1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #97 – Freestyle – Kick & Swim

Hope you had a nice relaxing weekend. Here is a fun workout to get your week started right! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 Descend 1-3, 4-6 . 10 Seconds Rest

=300 yds

Main Set

4 Rounds, 

Odd Rounds = Kick, Even Rounds = Swim, 15 Seconds Rest

100 Swim

4 x 50 FAST Flags

4 x 25 FAST

= 1600 yds

Warm Down

100 Easy 

Total = 2,800 Yards



Swim Workout #94 – Freestyle – Go the Distance with Fins

Hope you enjoyed the weekend! It’s time to rise and shine to get moving. We have a distance pyramid for the set today with a lot of FIN work. Have Fun!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 10 -15 Seconds Rest between all

  • 2 x 100  Kick /Drill by 25
  • 4 x 25 Build up on 1st Round, and FAST on 2nd Round

=600 yds

Main Set

500 – Paddles and Fins

400 – Pull with Buoy and Paddles

300 – Fins

200 – Kick with Board and Fins

100 – Kick without Fins

30 Seconds rest between all

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #93 – Choice – Broken 250 Stroke

Happy Friday!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 150  – 15 seconds rest
    • Choice Stroke / Free / Choice Kick by 50

=600 yds

Main Set

4 Rounds, Each one a different stroke

100

75

50

25

15 Seconds Rest after each

4 x 25 Kick

100 IM

4 x 25 Heads up Freestyle

100 Stroke

4 x 25 Scull

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #91 – Freestyle – Drop It

Swim fast today! Focus on dropping a stroke from your 25 yd freestyle for a more efficient speed. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 100  – 15 seconds rest
    • Kick /Drill /Kick /Swim by 25

=400 yds

Main Set

6 x 75 Fins – Drop 1 stroke per 25 within each 75 – 15 Seconds Rest

8 x 25 Variable Sprint – 10 Seconds Rest

300 Fins – Long and Strong – maintain your stroke count from your 2nd to last 25 of the 75s above. 

6 x 50 Fins – Odds = FAST, Evens = Easy. After the FAST 50 go right into the easy 50. 5-10 Rest after the easy 50. 

8 x 25 Kick with Fins – 10 seconds rest  – 12 1/2 FAST, 12 1/2 easy

= 1550 yds

Warm Down

100 Easy 

Total = 2,950 Yards



Swim Workout #82 – Freestyle – Variable Speeds

Good morning. We have a solid set with lots of variable speeds and sprint distances. Enjoy it!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

 25 Kick
50 Drill
75 Kick
100 Swim
100 Kick
75 Drill
50 Kick
25 Swim

10 Seconds Rest

=500 yds

Main Set

2 Rounds, 15 Seconds Rest

100 Pull

2 x 50 Build

200 Pull

2 x 100 Fast / Easy by 25

——————

16 x 25, 10 Seconds Rest

#1=Kick

#2 = FAST start

#3 = Build up to FAST finish

#4 = All FAST

= 1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #73 – Freestyle – Go Faster!!

Enjoy your swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Variable Sprint Kick
8 x 25 Variable Sprint Swim

10 Seconds Rest

=400 yds

Main Set

4 x 200 With Fins, Each 200 gets faster as you go

100 Build

2 x 50, the 2nd one is faster then the first

100 Build

2 x 75, the 2nd one is faster then the first

100 Build

4 x 25, Each 25 gets faster as you go

100 Fast, check your time

15 Seconds Rest

= 1550 yds

Warm Down

100 Easy 

Total = 2,850 Yards



Swim Workout #69 – Choice – 150/75 +

Get out there this morning and show off to those New Year’s Resolution new swimmers. Watch out the gym might be busy!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

https://aswimlife.com/2018/07/31/swim-workout-legend/ 6 x 75 Kick / Drill / Swim

O = Free

E = Stroke

10 Seconds Rest

=400 yds

Main Set

4 x ( 150 Free build + 50 stoke fast), 15 seconds rest between each round

4 x ( 75 Free build + 25 stoke fast) all Kick, 15 seconds rest between each round

8 x 50 – 2 turn 50s – start in the middle of the pool and focus on great flips & stroke turns. Fast pace in and out of the walls. 10 Seconds rest

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards