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 #88 – Freestyle – 5 Seconds Plus

Good Morning!! Enjoy your Monday swim. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

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

Take 5 Seconds rest within 100s and 15 after each 100.

=500 yds

Main Set

4 Rounds -(150 Moderate + 50 FAST), 5 seconds rest after the 150, 30 Seconds rest after the 200

8 x 25 FAST with 10 pullouts at the 25 mark, rest as needed.

4 Rounds – (75 Moderate  + 25 FAST). 5 seconds rest after the 100, 30 Seconds rest after the 200

8 x 25 Kick, Fast Flags – 10 seconds rest

= 1600 yds

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #79 – Freestyle – 8 x

Swim fast today! Remember to keep your legs straight when you kick. Point your toes and kick from your hips. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50

1-4 Kick

5-8 Drill

10 Seconds Rest

=400 yds

Main Set

8 x 100 Free with Fins – 15 Seconds Rest

4 Rounds

(50 Build, 2 x 25 FAST, 100 Moderate) – 15 Seconds Rest with as much as needed after each round

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards



Swim Workout #76 – Freestyle – Monday Mix

New week new goals. Here is a fun workout to start off your day! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 75 
    • Kick /Drill /Kick by 25
  • 4 x 50 Kick
  • 4 x 25 – Fast Swim

15 Seconds Rest

=600 yds

Main Set

4 x 150 

O=Pull

E= Breathing 3/5/3/7 by 25

2 Rounds – take long rests as needed

100 Pace

2 x 25 Fast

2 x 50 Fast Kick

5 Minute Treading Water with medicine ball

= 1100 yds

Warm Down

100 Easy 

Total = 2,600 Yards + Treading Water



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 #70 – Freestyle – Ladder Pull

Happy Monday Everyone! Just a reminder to contact me if you need any help with your stroke or any other swim advice. I’m here for you! Check out this page. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 100 Kick /Drill /Kick /Swim by 25

50 Swim

4 x 25 Build up

Do everything above again…

10 seconds rest

=700 yds

Main Set

400 Pull

3 x 100 Build Up

300 Pull

4 x 50 Fast

200 Pull

Rest as needed

= 1400 yds

Warm Down

100 Easy

Total = 3,000 Yards



Swim Workout #61 – Freestyle – 200 Pace

Work hard on those 200 pace swims!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

 
4 x 50  Kick
4 x 50 Drill

4 x 50  Swim

10-15 Seconds Rest

=600 yds

Main Set

 
200 Free Negative Split

200 Free Race Pace

50 easy

4 x 50  – 200 Race Pace

Do everything above again… Try to go faster!

15 Seconds Rest

8 x 25  FAST /EASY by 25 – 10 Seconds Rest

= 1500 yds

 
 

 

Warm Down

100 Easy 

Total = 3,000 Yards



Swim Workout #55 – Freestyle – Get your Kick Straight!

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



Swim Workout #52 – Freestyle – Plus a 25 Fast

Go get after it today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 25 Kick

2 x 50 Swim

2 x 75 Kick

100 Drill

2 x 75 Build

2 x 50 Swim

2 x 25 Build

10-15 Seconds Rest

=700 yds

Main Set

8 x 75 Pull Descend 1-4, 5-8

6 x (75 + 25 Fast) Fins

4 x (50 + 50 Fast) Swim

5 Seconds rest before the 25 Fast. 15 Seconds after.

= 1600 yds

Warm Down

100 Easy

Total = 3,000 Yards



Swim Workout #49 – Freestyle – 4 x Ladder

Today we have a little ladder with 4 rounds of each distance. Bring your fins and swim fast!

FYI, I’ve had questions about what we all can do outside the pool to improve our core. So I’ve linked my pinterest posts to this site for your convenience. Here is the link and later it can be found on the column on the right on all pages of this site. Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds

  • 2 x 25 Kick
  • 50 Drill
  • 100 Build Up

10 Seconds Rest

=600 yds

Main Set

4 x 150 Build Up with Fins

4 x 125 ( 100 Free + 25 Stroke Fast)

4 x 100 ( Rotate fast 25 Free with Fins)

15 Seconds Rest

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards