Enjoy your swim today!
400 Swim / 200 Kick / 200 Pull
= 800 yds
4 x 50 IM order Kick
4 x 50 IM order Drill
4 x 50 IM order Swim
10-15 Seconds Rest
=600 yds
200 IM
200 Free
4 x 50 Stroke Build
200 IM
200 Free
4 x 50 Stroke Fast / Easy by 50
15 Seconds Rest
8 x 25 IM order FAST / Free /EASY by 25 – 10 Seconds Rest
= 1400 yds
100 Easy
I think it is time to get in some sprinting. My specialty was sprinting in college and 50’s alternating fast and easy are my favorite! They really help you practice feeling various speeds. Swimming isn’t fun if you just stay at one steady pace. Get out there and go!!
400 Swim / 200 Kick / 200 Pull
= 800 yds
8 x 25 Variable Sprint all Freestyle
10 Seconds Rest
4 x 100 Kick /Drill / Kick / Swim by 25
15 Seconds Rest
=600 yds
12 x 50 Fins, O = Fast, E = Easy
3 x 100 Build Up
8 x 50 Kick, Fins O = Fast, E = Easy
2 x 100 Fast for time / Easy by 100
4 x 50 No Fins, O = Fast, E = Easy
15 seconds rest between each (go right into the easy portions after going fast)
= 1700 yds
100 Easy
I’ve got a shorter workout for you today. A mix of distances and a 5 minute treading session. It might be shorter distance but it shouldn’t be easy…
400 Swim / 200 Kick / 200 Pull
= 800 yds
12 x 25 Variable Sprint, Choice stroke. Change up your stroke after every set of 4.
15 Seconds Rest
=300 yds
6 x 150 Pull, Descend 1-3, 4-6 – 30 Seconds Rest
4 x 100 Kick, Fast Flags – 20 Seconds Rest
2 x 75 Fast – 30 Seconds Rest
= 1450 yds
100 Easy
Don’t read this one ahead of time. Just print it and get to the pool… You’ll thank me later.
400 Swim / 200 Kick / 200 Pull
= 800 yds
6 x 75
O = IM without the free
E = Free
15 Seconds Rest
6 x 25 Kick – IM order without Free
15 Seconds Rest
=600 yds
300 IM ( 75 of each Stroke) – 30 Seconds Rest
3 x 100 Stoke/Free by 25 – Fast on the stroke 25
6 x 50 Fins Fast / Easy by 12 1/2, choice Stroke
200 IM – 30 Seconds Rest
2 x 100 Stoke/Free by 25 – Fast on the stroke 25
4 x 50 Fins Fast / Easy by 12 1/2, choice Stroke
15 Seconds Rest if not noted above
= 1500 yds
100 Easy
This is a great workout to get a little practice in for your triathlon coming up…. Long and strong wins the race!
400 Swim / 200 Kick / 200 Pull
= 800 yds
4 x 75
#1 = Kick
#2 = Drill
#3 = Kick
#4 = Swim
15 Seconds Rest
=400 yds
4 x 400
O = Fins
E = Paddles with Kick
30 Seconds Rest
12 x 25 (4 x (Descend 1-4) ) Feel free to do this Choice, but keep each a whole the same stroke)
15 Seconds Rest
= 1600 yds
100 Easy
Let’s get to it today! No Drill sets…Swim fast!
400 Swim / 200 Kick / 200 Pull
= 800 yds
The first one is Stroke and the second one is free. Feel free to do IM order on the Stroke or IM without the free on the 75s or 150s. 15 seconds rest on all the sets and then up to 30 seconds rest between the distances if needed.
2 x 50 Drill
2 x 75 Swim
2 x 100 Kick
2 x 125 Swim
2 x 150 Kick
2 x 175 Build
2 x 200 Fast / Easy by 25
= 1650 yds
8 x 50 Build
O = Best Stroke
E – Worst Stroke
= 400 yds
100 Easy
Happy Monday!! We’ve got lots of kicking on the line up today.
400 Swim / 200 Kick / 200 Pull
= 800 yds
100 Kick
75 Kick + 25 Swim
50 Kick + 50 Swim
25 Kick + 75 Swim
100 Swim
15 Seconds Rest
=500 yds
8 x 75 Build up with Fins
150 Moderate Freestyle / Pull
6 x 75 Kick with Fins
150 Moderate Freestyle / Pull
4 x 75 Fast = O and Easy = E
15 Seconds Rest
= 1650 yds
100 Easy
Hello, IM day is our most popular day at the pool. There is something here for everyone.
400 Swim / 200 Kick / 200 Pull
= 800 yds
Choose a stroke and go!! And I don’t mean freestyle as a stroke… 2 x 75 Kick / Drill / Swim
2 x 50 Drill / Swim
2 x 25 Fast
15 seconds rest
=300 yds
Here we are with 9 broken 200s. Work the broken 200s and swim with a moderate long and strong pace on the full 200s. Take at least 15 – 20 seconds rest between the 200s.
2 x 100 IM
200 Free
2 x 100 Stroke/Free by 25
200 Free
4 x 50 IM Order
200 Free
4 x 50 Stroke
200 Free
8 x 25 IM order x 2
= 1800 yds
100 Easy
Friday is here at last! 300s today with a mix 50s, 75s, and 150s. Swim fast so you can enjoy the weekend!
400 Swim / 200 Kick / 200 Pull
= 800 yds
=300 yds
300 Swim
4 x 75 Free – 30 seconds rest
O = Fast / Easy / Fast
E = Easy / Fast / Easy
300 Swim
2 x 150 Breath 3/5/7 by 50
300 Swim
6 x 50 D1-3, 4-6 all Kick
All 15 seconds rest
= 1800 yds
100 Easy
I’m not a big fan of more than 6 x 100s. It is too boring. Today I’ve got 9 x 100s, but each one is different. I hope you enjoy it!
400 Swim / 200 Kick / 200 Pull
= 800 yds
6 x 75
O = 50 Kick / 25 Swim
E = 25 Kick / 50 Drill
10 seconds rest, all your choice Stroke. Just make sure to keep the whole 75 one stroke.
=450 yds
9 x 100
3 Rounds, 15 Seconds Rest – Really work the IM and Stroke 100s
1= IM
2 = Stoke
3 = Free
3 x 200 – Long and Strong, 30 Seconds Rest
1 = Fins Free
2 = Stroke/Free by 25
3 = Paddles Free
= 1500 yds
100 Easy