Good Morning to you! Rise and shine with this fun one. 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

25 kick

50 Drill

75 Kick

100 Swim

100 Kick

75 Drill 

50 Kick

25 Swim

= 500 yds

Main Set

200 Stoke

100 IM

4 x 50 IM order, Build

4 x 25 Choice FAST

Do the above set again, but a with a different stroke

15 seconds rest

400 IM kick, work inside the flags. 

= 1600 yds

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

Good Morning, I think we’ve been a little too slack… Let’s get rid of the drill set today and get moving! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Main Set

4 x 200 yards IM in reverse order

20 Seconds Rest

= 800 yds

Main Set #2

12  x 100, 3 of each stroke, consistent speeds on whole 100

15 seconds rest

= 1200 yds

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

Wednesday IM day is here! 

Warm Up

800 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 IM order Drill x 2, no free

4 x 50 Choice Kick, Fast inside the flags

15 Seconds Rest

= 500 yds

Main Set

4 Rounds

• 100 IM
• 100 Free
• 100 Choice
• 50 Easy

15 seconds rest, 1 minute between rounds

8 x 25 Choice, Kick, FAST/Easy by 12 1/2

10 Seconds Rest

= 1600 yds

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

Good Morning! Don’t forget the kick board. You’ll need it today. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 IM kick

4 x 50 IM Drill

4 x 75 IM no Free on Odds / Free on Evens

15 Seconds Rest

=600 yds

        <h2>Main Set</h2>       
    <p>200 IM Kick

200 IM Swim

8 x 25 Choice

300 IM 

300 M Swim

15 Seconds Rest

12 x 25 FAST / EASY Choice, 10 Seconds Rest

=1500 yds

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

Good Morning! Get out there early and start the day off right. This one will keep you moving! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100  – 15 seconds rest

• Kick / Drill / Kick / Swim by 25 IM order

= 400 yds

Main Set

4 x 125 IM order – Rotate a 50 of each stroke

8 x 25 Choice Variable Sprint

4 x 75 IM No Free

8 x 25 Choice VS Kick

4 x 50 Kick IM order

3 x 100 IM Pace

15 – 20 Seconds Rest

=1700 yds

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

Gather some friends for this workout. At least 3 others to help you make some relays. So often we practice for our individual events, but never think to practice a relay with a relay start. Today is your day. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 Choice, FAST / Easy by 25

2 x 200 Relays #1 = Freestyle, #2 = IM

Practice your relay starts with your friends if possible

=500 yds

        <h2>Main Set</h2>       
    <p>4 x 100 IM + 100 Free

200 Free moderate pace

4 x 50 Choice + 50 Free

200 Free moderate pace

4 x 25 Stroke + 25 Free

10 Seconds Rest between the 100, 50, & 25 and 30 seconds between the 200 free

=1600 yds

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

This one might be a grab bag, but don’t let it fool you. It is pretty tough! Go get after it!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x (75 + 25)   – 10 seconds rest

• • Kick / Drill /Swim by 25  on the 75
  • 5 seconds rest
  • 25 FAST

=400 yds

Main Set

200 IM Kick

200 IM Swim

4 x (2-Turn 50s) – IM – rotating which stroke you start with to better work on your turns

4 x 100 IM order by 100

200 Free

200 IM Kick

200 IM Swim

15 Seconds Rest

=1600 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2><h2 data-elementor-setting-key="title" data-pen-placeholder="Type Here..." style="font-style: normal; letter-spacing: normal;">Total = 2,900 Yards</h2></h2>

Try changing the order of the 200 IM and you’ll soon realize why we start with the fly…. Have Fun!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 IM order Kick

4 x 50 IM order Build

2 x 100 IM Swim

10-15 Seconds Rest

=500 yds

        <h2>Main Set</h2>       
    <p>200 IM Swim

100 Stroke

100 Free

200 IM – Start with Back, and rotate the strokes through the 200

100 Stroke Kick

100 Free Kick

200 IM – Start with Breast, rotate the strokes through the 200

100 Stroke

100 Free

200 IM – Start with Free, rotate the strokes through the 200

100 Stroke Kick

100 Free Kick

10- 20  seconds rest  

= 1600 yds

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

Good Morning!! Pick a stroke today that needs improvement in your 200 stroke event. The 4 x 50 sets allow you to set a strong 200 pace, while resting between. Watch the clock and be as consistent as possible within each set. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 50 IM order, Drill/Swim by 25  – 15 seconds rest

8 x 25 IM order Kick

=600 yds

        <h2>Main Set</h2>       
    <p>200 IM Swim

4 x 50 Your Choice of 1 stroke

100 Easy

200 Free

4 x 50 Kick, Your choice of 1 stroke

100 Easy

200 IM Swim

4 x 50 Your Choice of 1 stroke

15 Seconds Rest

= 1400 yds

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

Happy Wednesday! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

IM Order, No Free, 15 Seconds Rest

3 x 25 Swim

3 x 50 Kick

3 x 75 Kick /Drill /Kick by 25

=450 yds

        <h2>Main Set</h2>       
    <p>2 rounds, 15 Seconds Rest</p><ul><li>100 IM</li><li>100 Free</li><li>100 Stroke</li><li>50 Easy Free</li></ul><p>4 x 50 IM order Kick

100 IM Kick

8 x 25 FAST swim

8 x 25 IM Kick

10 – 15 Seconds Rest

= 1400 yds

        <h2>Warm Down</h2>      
    <p>100 Easy </p>        
        <h2>Total = 2,750 Yards</h2>