Good Morning out there! It has been a while since we’ve done an distance swim. Today we welcome distance swimming back with a broken mile for time. See if you can get close to your best mile for time in a meet or open water swim! You can do it! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

        <h2>Drill Set</h2>      
    <ul type="disc"><li>4 x 75 Choice – 10 seconds rest<ul><li>Kick/<a href="https://aswimlife.com/2018/08/20/swim-workout-10-freestyle-1-mile-for-time/_wp_link_placeholder">Drill</a>/Swim</li></ul></li><li>8 x 25 D 1-4, 5-8 Choice ( keep 4 25s the same stroke) – 10 seconds rest</li></ul><p>=300 yds</p>        
        <h2>Main Set</h2>       
    <ul><li style="list-style-type: none;"><ul type="disc"><li>1 x 1650 for time broken<ul type="disc"><li>No gear</li><li>Break up in 4 sets of 400s. </li><li>But first start with a 50 Fast from a start</li><li>Time each 400 </li><li>Break for 1 minute between each</li><li>At the end add up your times and see how close you get to your best time in a meet. </li></ul></li></ul></li></ul><p>= 1650 yds</p>      
        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,050 yds</h2>

Monday Morning! Let’s do it!! Today lets get rid of the bad habit of breathing in and out of the wall. It is a no no to breathe on the last stroke into or out of the wall. You get a lot of speed from your walls, so it is best not to slow it down by breathing. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 Rounds

75 Breathing (3/5/7 by 25)

10 Seconds Rest

25 No Breathing (1 if you must… :))

10 Seconds Rest

= 600 yds

Main Set

3 x 400

1 = Pull

2 = Paddles and kicking

3  = Swim

20-30 Seconds Rest

Try to watch your breathing in and out of the flip turns. Maintain 3 strokes in and 3 strokes from the wall. Keep a fast pace into and out of the wall. 

12 x 25 Breathing changes on each one

1 = Only breathe 3 times

2 = Only breathe 2 times

3 = Only breathe 1 time

1 = Don’t Breathe

10 seconds rest

= 1500 yds

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

Break up your 500s today with this fun mid-distance set. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

300 (50 Free / 50 Choice Drill x 3)

4 x 50 Descend 1-4 Free

100 Count your strokes and check that you aren’t taking too many. Lower each 25 by 1 stroke

15 seconds rest

= 700 yds

Main Set

3 x 500 ( broken) – (feel free to also just swim these straight through if you want to practice longer distances) 

#1 = 5 x 100 – Descend 1-5

#2 = 2 x 250 – Negative Split each 250

#3 = 100, 150, 250 – all faster speeds as you go while hanging on for a long period of time. 

15 seconds rest

= 1500 yds

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

It is the season for open water swims! Here is a great one to practice your sighting in distance open water swimming. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Sighting for open water practice, Like heads up freestyle

200 Lift your head up after every 5-10 strokes to pretend you are in an open water event looking for the next buoy. 

15 Seconds Rest

= 400 yds

Main Set

4 x 400

Get out of the pool after each one and do two sets of 25 abs of your choice

The intention of this is to mimic an open water swim and the effort of getting out of the water immediately to run to the finish. Pace yourself throughout the entire set.  

The set is meant to be continuous.

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,900 yds</h2>

Try out this set, It is a good one for our distance swimmers out there. Breathing at a constant rate in a distance event is key. Every 3 stokes seems to be the magic number for most. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds

75 Breathing 3/5/7 by 25

50 Breathing only 4 or less times during the whole 50

25 Breathing only 1 time per 50

15 Seconds Rest

= 450 yds

Main Set

2 x 800

Pace your self, split this into 4 200s and build it up

30 seconds rest

= 1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 2,950 yds</h2>

Good Morning! My team has some open water distance events coming up so you’ll be seeing some longer mid distance sets in the mix for a few weeks. Keep your 100, 200, & 300s long and strong by using long stretched, but powerful strokes. Remember to reach ahead so much so that your body rotates along its vertical axis, allowing you to be on your side with each pull. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75 Freestyle

O = Kick

E = Drill

10 Seconds Rest

= 450  yds

Main Set

1 x 100 Pull, Long and strong

4 x 25 Descend  1-4

2 x 200 Pull, Long and strong

8 x 25 – Variable sprint

3 x 300 Pull, Long and strong

15 seconds rest at 100, 200, 300 and 10 seconds at the 25s

= 1700 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,050 yds</h2>

Warm Up

     400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 ( 25 + 25

2 (50 +50)

2 (100 + 100)

15 seconds rest

(Kick + Drill )

=700 yds

        <h2>Main Set</h2>       
    <p>500 Build up

500 Negative Split

500 Strong Race Pace

30 Seconds Rest, Fins if you wish

=1500 yds

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

Hope you all had a nice Easter Weekend. Now it is time to get back to it. Spring is here and your triathlons and open water swims are coming up quickly. Here is a practice to work on your back half of your distance swims. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 150  – 15 seconds rest

• • Kick / Drill / Kick by 50 = Odds
  •  Drill / Swim / Drill by 50 =  Evens

=600 yds

        <h2>Main Set</h2>       
    200 Pull -<a href="https://aswimlife.com/2018/07/31/swim-workout-legend/"> Negative Split</a>

2 x 100 Build up

300 Pull – Negative Split

2 x 150 Build Up

400 Pull – Negative Split

15 Seconds Rest

=1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,900 Yards</h2>

Let’s work on making our mid-distance events stronger today. Start off at a good pace in the first half and then really work the last half of your 100, 200, or 400. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 Swim
200 Build up each 100
300 Build up each 100, Pull

15 Seconds Rest

=600 yds

Main Set

400 Fins, Build

2 x 200 Fins, Negative Split

400 Pull, Build

4 x 100 Pull, Negative Split

15-20 Seconds Rest

= 1600 yds

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

Happy Day! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 3 x 100  – Drill 
• 2 x 75 Kick
• 6 x 50 Descend 1-3, 4-6

10 Seconds Rest

=750 yds

Main Set

4 x 300 Build up each 300, No Gear, 20-30 Seconds Rest

8 x 25 Kick– 10 seconds rest

= 1400 yds

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