Friday choice day is here at last. Challenge yourself with full 100s of your best and worst strokes.

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 (50 Kick + 100 Drill + 50 Swim)

Choice by round, 5 Seconds Rest with 15 Seconds between rounds

=600 yds

Main Set

4 x 100 Build up (Worst Stoke or IM) – 15 Seconds Rest

100 Fast (Worst Stoke)

100 Easy

300 Pull

4 x 100 Build Up (Best Stroke or IM) – 15 Seconds Rest

100 Fast (Best Stroke)

100 Free

= 1500 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Today’s set helps us focus on our sprinting! Go as fast as you can on the all out portions and take plenty of rest! Watch the clock on the fast portions and see if you can maintain your times!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100 (25 Kick + 50 Drill + 25 Swim) 

10 Seconds Rest after each 100

=400 yds

Main Set

• 4 x 150 Pull ( 15 Seconds Rest)
• 4 x 100 Breathe every 3/5/3/7 strokes per 25 (10 Seconds Rest)
• 4 x 75 Build to FAST (15 Seconds Rest
• 4 x 50 FAST( 45- 60 Seconds Rest)
• 8 x 25 Fast / Easy by 25 ( After the fast 25 go right into the easy 25 with 10 Seconds rest after 2)

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Kicking is pretty important if you want to swim fast. Today’s workout has lots of it!! Remember to keep those legs straight, toes pointed, and don’t bend your knees. Grab a board and go!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 100 Kick / Drill / Kick / Swim by 25

2 x 50 Build Up

2 x 100 Drill

2 x 50 Build Up

15 Seconds Rest

=600 yds

Main Set

6 x 200

O = Paddles & Fins

E = Kick with Board

20 Seconds Rest

8 x 50 Kick FAST inside the Flags

20 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 3,100 Yards

Today we are focusing on counting our strokes. It doesn’t matter which stroke you choose. But it does matter how many strokes you take. Remember even though you might be moving your arms and legs as fast as you possibly can you might not be efficient with those strokes. Meaning you might be wasting a whole lot of effort for your speed. Slow down today and count your strokes. Make these strokes count and make sure you aren’t getting lazy. It might even help to get a friend to video your swim so you can make sure you are swimming efficiently. If you need help with your analysis, you know where to find me (Coaching Tab Above) Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 50 Choice Drill – Focus on stroke technique 4 x 75 Kick – Fast flags  15 Seconds Rest

=500 yd

Main Set

200 Breathing 3/5/3/7 by 50

200 Breathing 3/7 by 25

6 x 100 Choice Fast / Free moderate by 25

• 15 Seconds Rest

4 x 50 Choice – Build up

• 20 Seconds Rest

8 x 25 Choice – Work on lengthening your strokes – drop a stroke until you can’t anymore and then maintain your stroke count.

• 15 Seconds Rest

4 x 25 FAST of the same Stroke as the above 25s  – Count your strokes and try to stay at the count you maintained above

• 15 Seconds Rest

1500 yds

Warm Down

100 Easy

Total = 3,000 Yards

Have a little fun today with varying your speeds. It is good to practice quick changes in speed so that you are ready to move in your next race ( swim meet or triathlon). It certainly comes in handy when you need to pass the person beside you.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 15 Kick

4 x 50 Drill

4 x 75 Kick / Drill / Swim

4 x 100 Breathe 3/5/3/7 by 25

=1000 yds

Main Set

4 Rounds. Rest 5 seconds between the 25/50/75. Rest 15 seconds after the 25/50/75.

(25 Moderate + 25 Fast

25 Moderate + 50 Fast

25 Moderate + 75 Fast)

16 x 25 Fast / Easy by 25

10 seconds rest

= 1300 yds

Warm Down

100 Easy

Total = 3,200 Yards

Let’s Just get in and knock this one out today! Enjoy the weekend ahead.

Are you training for any events coming up? Comment below to let me know!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 100

O = Best Stroke / Free by 25

E = Worst Stroke / Free by 25

10-15 Seconds Rest

=600 yds

Main Set

4 x 200

1= Pull

2 = Negative Split

3 = Pull

4 = Build

20 Seconds Rest

12 x 25  D 1-4, 5-8, 9-12 Each set is a different stroke

10 Seconds Rest

8 x 50 Kick with Board – 25 Crunches of various types for each 50 at the 25 mark

10 Seconds Rest

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards

It is Halloween!! It will be a busy night so get out there early and swim before work and family events take over tonight. Throw in some fly on the 100s for Halloween!! I dare you…Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x (25 Kick + 50 Drill + 25 Swim)

IM Order

10 Seconds Rest

=400 yds

Main Set

4 x 100 IM

100 Free Easy

4 x 50 IM order

100 Free Easy

4 x 100 Stoke / Free by 25 – Or make it tougher by doing a 100 of a full stroke….

100 Free Easy

8 x 25 IM Kick

15 Seconds Rest on everything, but feel free to take a quick water break after the 100 Freestyles.

= 1700 yds

Warm Down

100 Easy

Total = 3,000 Yards

Here we are again. Get up this morning and make sure you get your swim in! You won’t regret it.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25

1-4 =  Kick

5-8 = Build

9-12 = Fast

10 Seconds Rest

=300 yds

Main Set

All Rounds D 1-4

4 x 50 Swim

4 x 75 Swim

4 x 100 Fins

4 x 75 Fins

4 x 50 Fins

15 seconds rest

8 x 50

Kick with Fins – Fast / Easy by 12 1/2

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards

Good Morning. Today’s set has a solid mix of IM, choice stroke, and freestyle. Do your best to swim all the way through the main set without taking more then the requested amount of rest. There is a 200 in the middle that is meant to be a slower active recovery. Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 75 Drill + 25 Fast)

10 seconds rest after 75, 15 seconds after 25

=400 yds

Main Set

3 x 100 IM Build

3 x 100 Free Fast / Easy by 25

3 x 100 Choice (D 1-3)

200 Free Pull (This is meant to be active recovery)

4 x 50 IM Order Build

4 x 50 Free Fast / Easy by 12 1/2

4 x 50 Choice (D 1-4)

15 Seconds Rest

= 1700 yds

Warm Down

100 Easy

Total = 3,000 Yards

Hope you all had an excellent weekend! I’ve been doing these workouts now for a few months. What do you think? Let me know in the comments as you try these workouts out! Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 25 Kick

2 x 50 Swim

2 x 75 Kick

2 x 100 Build

15 Seconds Rest

=500 yds

Main Set

2 x 500 with Fins

4 x 100 Rotate fast 25

1 x 300 Pull, Negative Split

15 Seconds Rest

= 1700 yds

Warm Down

100 Easy

Total = 3,100 Yards