Swim Workout #46 – Freestyle – Mid Distance Day

Enjoy this mid distance workout today. Make sure you bring your swim paddles, fins, and pull buoy.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 75 Build up + 25 Fast)

5 Seconds rest after the 75 and 15 after the 25

=400 yds

Main Set

2 x 300 Fins

3 x 200 Paddles with kicking

2 x 150 Pull

1 x 100 Fast

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards



Swim Workout #37 – Freestyle – Let’s Go!

Hope you had an excellent weekend. It is time to get back to work!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 100  – 15 seconds rest
    • Kick /Drill /Kick /Swim by 100

Main Set

2 x 200 – Pull

400 Fins

2 x 200 – Negative Split

4 x 100 – Kick with Fins

20 Seconds rest on 200s and 400s – 10 seconds rest at the 100s

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards



Swim Workout #34 – Freestyle – 5/4/3…

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



Swim Workout #30 – Choice – Short Mix

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…

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25 Variable Sprint, Choice stroke. Change up your stroke after every set of 4.

15 Seconds Rest

=300 yds

Main Set

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

Tread Water For 5 Minutes

Warm Down

100 Easy

Total = 2,650 Yards



Swim Workout #25 – Freestyle – Kicking

Happy Monday!! We’ve got lots of kicking on the line up today.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 Kick

75 Kick + 25 Swim

50 Kick + 50 Swim

25 Kick + 75 Swim

100 Swim

15 Seconds Rest

=500 yds

Main Set

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

Warm Down

100 Easy

Total = 3,050 Yards



Swim Workout #22 – Freestyle – Treading Water

Good Morning! I really like to tread water, but I always leave it to the end and sometimes we don’t get to it. So today, let’s get out there and tread early. If you want a prop, don’t forget to bring one from home if your pool doesn’t have anything.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Tread water for 5 minutes

Use a medicine ball of your choice, water brick, bucket, or whatever you can find around the pool

Alternate treading water for 15 seconds with item of your choice raised and 15 seconds without the item raised.

Main Set

Review the set below…Of the 100/75/50s all of these should be moderate pace freestyle with about 10 seconds rest. All of the 25s will be super fast!! Take 20 seconds rest after the 25s. Feel free to use fins for all but the 200s.

  • 4 ( 100 + 25)
  • 200 Pull Breathing every 3/5 by 25
  • 4 ( 75 + 25)
  • 200 Negative Split
  • 4 ( 50 + 25)

= 1600 yds

Warm Down

100 Easy

Total = 2,500 Yards + Treading Time



Swim Workout #19 – Freestyle – Build Up!

The drill set isn’t much of a drill set, I just want to warn you ahead of time 🙂 I’m going to get you going a little faster today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

  • 4 x 25
  • 4 x 50
  • 4 x 75
  • 4 x 100

Each of the 4 are a different style

#1 = kick

#2 = Drill

#3 = Build Up

#4 = Fast!!

15 Seconds Rest

=1000 yds

Main Set

200 Free

8 x 50

O=Fast

E=Easy

200 Free

8 x 25

O=Fast

E=Easy

15 Seconds Rest

= 1800 yd

Warm Down

100 Easy

Total = 2,900 Yards



Swim Workout #9 – Choice –

There is a surprise at the end of this one! Make sure you have access to the deep end of the pool.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set
  • 12 x 25 IM – 10 seconds rest
    • 1-4 = Kick
    • 5-8 = Drill
    • 9-12 = swim

=300 yds

Main Set
  • 2 x 300 Pull – 20 seconds rest
  • 6 x 50 Choice  – 10 seconds rest
    • O= E/F
    • E = F/E
  • 2 x 150 Paddles  – 20 seconds rest
  • 8 x 25 VS     – 10 seconds rest
  • 2 x 75 Kick  – 15 seconds rest

5 Minutes of Treading Water in the deep end

= 1550 yds

Warm Down

100 Warm down

Total Yards = 2,750 yds + Treading Water



Swim Workout #8 – IM – IM without Freestyle, On No…

Sometimes we get to comfortable with having the freestyle at the end of an IM… Let’s change things up and focus more on the other 3 strokes. Don’t worry if you usually rest some on the freestyle, you can take a little extra rest in between the IM and the choice fast sets. Go after it!
Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set
  • 4 x 75 Choice – 10 seconds rest
    • O= kick, swim, kick by 25
    • E= swim, drill, swim by 25
  • 8 x 25 VS Choice – 10 seconds rest

=500 yds

Main Set
      • 4 x 150 IM no free – 20 seconds rest
        • 4 x 25 Choice Fast – 10 seconds rest
      • 4 x 100 IM – 20 seconds rest
        • 4 x 25 Choice Fast – 10 seconds rest
      • 4 x 75 IM no free – 20 seconds rest
        • 4 x 25 Choice Fast – 10 seconds rest

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds



Swim Workout #4 – Freestyle – 100s

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

  • 2 x 25 Kick
  • 2 x 50 Drill
  • 2 x 75 K/D/S
  • 2 x 100 Build

10-15 seconds rest

=500 yds

Main Set

  • 8 x 100 Free D 1-4, 5-8 (10 seconds rest)
  • 200 Swim (30 seconds rest)
  • 4 x 100 Pull (10 seconds rest)
  • 200 Swim

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds