Swim Workout #157 – Freestyle – 150s Pull/Swim

A new week and a new workout. Get it done this morning! 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

25 Kick

50 Kick  / Drill by 25

75 Swim

10 Seconds Rest

= 600 yds

Main Set

6 Rounds

150, O=Pull, E = Swim, 20 Seconds Rest

50 Kick FAST, 15 Seconds Rest

6 x 50 Descend 1-3, 4-6

15 seconds rest

= 1500 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,000 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 #148 – Freestyle – Kicking & Fins!

I love kicking with Fins. Here is a great workout to help improve your leg strength! Enjoy it. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

(25 Kick + 50 Drill = Odds)

(50 Drill + 25 Kick = Evens)

10 Seconds Rest

= 450 yds

Main Set

4 x 100 Descend 1-4

200 Paddles

6 x 50 Build

4 x 25 FAST

 All the above with Fins! 10 – 15 Seconds Rest

All the below are Kick. Feel free to keep the fins on or off. Let your feet decide. 10-15 Seconds rest

2 x 100 without a board

200 Build

4 x 50 Fast/easy by 50 

4 x 25 FAST!!

= 1700 yds

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


Swim Workout #145 – Freestyle – Power off the walls

Enjoy the water today! Bring your fins and practice great turns while staying under water a little longer off the walls. Keep a long streamline, powerful kick, and don’t breath right off the wall ( wait till your 3rd stroke). 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 (75 + 25) = Drill + Build

2 (50 +50) = Build + Fast

15 Seconds Rest with 5 Seconds in Between each bracket

= 600 yds

Main Set

4 x 150  Fins, Kick under water as long as you can off of the walls

4 x 50 Fins, Kick,Fast / Easy by 50

4 x 100 Fins, Fast out of the walls

4 x 50 Fins Kick, Fast/Easy by 12 1/2

10- 15 seconds rest

= 1400 yds

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


Swim Workout #133 – Freestyle – Ladder Climb

Are you tired of my usual routine? Here is a grab bag Ladder Climb for you. Feel free to mix in your own ideas too. Have a good time! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75 

 Kick, Drill, Swim

8 x 25 

Kick, Swim by 25 

15 seconds rest 

= 650 yds

Main Set

75 Breathing 3,5,7 by 25

100  Distance per stroke

125 Choice Stroke

150 Kick

175 Paddles

200 Build Up

175 Pull

150 Breathing 3, 5, 7 by 50

125 Distance per Stroke

100 Choice

75 Kick

15 seconds rest

= 1450 yds

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


Swim Workout #130 – Freestyle – Mid-distance Fins

Here is your Memorial Day Workout! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 100

1-3 = Drill

4-6 = Kick

10 Seconds Rest

=600 yds

Main Set

3 x 400  Fins

#1 = Build

#2 = Paddles

#3 = Race Pace

4  x 100 Kick with Fins, Fast/ Easy by 25

15 seconds rest

= 1600 yds

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


Swim Workout #127 – Freestyle – 3,400 Challenge

OK, I know you can do 3,400 yds. But can you do it in under an hour?? Typically, these workouts take most masters swimmers an hour. Can you do it? 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 Rounds

100 Drill + 50 Kick + 25 Swim

Take 5 seconds rest within the round and 15 after each round

= 700 yds

Main Set

3 Rounds, Odd rounds with fins

2 x 100 Breathing 3/5/3/7 per 25

4 x 50 Build up

200 Pull

15 seconds rest

= 1800 yds

        <h2>Warm Down</h2>      
    <p>100 Easy</p>     
        <h2>Total = 3,400 yds</h2>


Swim Workout #124 – Freestyle – Down the Hill

Enjoy the water today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50  – Descend 1-3, 4-6

4 x 50  – Kick Fast / Easy by 25

15 seconds rest

=500 yds

        <h2>Main Set</h2>       
    <p>3 x 200 Pull, <a href="https://aswimlife.com/2018/07/31/swim-workout-legend/">Descend</a> 1-3, 4-6

3 x 100 Build up

6 x 50 Fast / Easy by 50

6 x 25  – Descend 1-3, 4-6, 3 & 6 are super FAST

300 Kick with FAST flags

15 Seconds Rest

1650 yds

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


Swim Workout #109 – Freestyle – Mix Up

Enjoy the water today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

50 .Kick

100 Drill 

150 Kick

200 Swim

15 Seconds Rest

=500 yds

        <h2>Main Set</h2>       
    <p>4 x 150 Pull, 15 Seconds Rest

3 x 100 Swim Breathing 3/5 by 25, 10 Seconds Rest

2 x 75 Build, 10 Seconds Rest

1 x 50 FAST for time. Use starting blocks if you are able. 

12  x 25 F/E by 25 swim – 10 seconds rest  – make the easy 25 your rest

2  x 100 Kick

= 1600 yds

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


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