Today we will have some fun with your strokes. The main set has a series of 50s, each set gets less and less. Choose your strokes to best fit the amount of 50s. It might be best to start with your best stroke and then go to your next best stroke and so on. Enjoy!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 75 Kick/Drill/Swim by 25 IM order

4 x 25 Build up each 25 IM order

10-15 seconds rest

=400 yds

Main Set

200 IM

4 x 50 Choice Stroke ( first 3 are moderate, last one is fast)

100 Moderate Free

200 IM

3 x 50 Choice Stroke ( first 2 are moderate, last one is fast)

100 Moderate Free

200 IM

2 x 50 Choice Stroke ( first 1 is moderate, last one is fast)

100 Moderate Free

200 IM

1 x 50 Choice Stroke Fast

100 Moderate Free

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Let’s practice our IM sprints today. On the main set the IM Odds are all FAST and I mean FAST. Take the standard rest but feel free to do these on a interval with a lot of rest so you can stay consistently fast with your times. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 75 IM no free Kick
100 IM swim
2 x 75 IM no free Dril

=400 yds

Main Set

All Sets Below follow this rule:

O = Free Moderate

E= IM order FAST

8 x 50

4 x 100

16 x 25 – Dive in the deep end

4 x 100

15 Seconds rest for all

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards

Here we are, it is 2019!! Ever since I was a kid we always had a special new years practice with our coaches. So why not continue the tradition here. Since it is 2019, we have 19 x 100’s broken up. This one is pretty tough with  IM, you might need to switch some of these to Stroke or Free instead of IM depending on your abilities. Have fun and keep swimming in 2019!!

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Main Set

19 x 100’s  Broken up into sets of 3 & 4 100’s, 15 seconds rest, unless noted otherwise. 

3 x 100 – Kick/ Drill IM order per 100, no free round

4 x 100 –  IM order by 100, Fast / Easy by 25

4 x 100 – IM order by 100 Kick, fast inside the flags

4 x 100 – IM order by 100, Build up within each 100

4 x 100 – IM order by 100, FAST!! Take plenty of rest in between and check your times. 

= 1900 yds

Warm Down

100 Easy 

Total = 2,800 Yards

Good Morning! Enjoy this set as it has a double round set.Change up your stokes with something you don’t normally do on the 50s. 

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

2 rounds , 15 seconds rest

• 2 x 100 IM
• 2 x 100 free
• 2 x 50 Stroke Build Up
• 4 x 50 Stroke Fast /Easy by 12 1/2 

Round One – try your worst stroke, Round two – try your 2nd best stroke.

12 x 25 Kick – Fast Flags or Fast Middle of the pool, 10 Seconds rest

= 1700 yds

Warm Down

100 Easy 

Total = 3,000 Yards

Good Morning. Off to a great start today. Keep at it since it is almost Christmas! Today we have a longer drill set, but is should be fun. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds (#1 = Fly for the 1st 50 , 75, 100, Back for the 2nd 50, 75, 100, #2 = Breast for the 1st 50 , 75, 100, Free for the 2nd 50, 75, 100)
2 x 50 Kick
2 x 75 Drill
2 x 100 Swim

15 Seconds Rest

=900 yds

Main Set

400 Free Pull

8 x 50 IM order build up – 15 Seconds Rest

12 x 25 VS IM order (no free round) – 10 seconds rest  – make the easy 25 your rest

= 1100 yds

Warm Down

100 Easy 

Total = 2,900 Yards

Give it your all today!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Stroke Variable Sprint – Choose 2 strokes

100 Drill – IM

4 x 50 IM Build Up

10 Seconds Rest

=500 yds

Main Set

4 (100 IM + 50 Stroke)

8 x 50 IM order (Kick / Drill / Build / Fast by 12 1/2 yds

4 (75 Stoke + 25 Free)

8 x 25 IM Kick Fast / Easy by 25

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 3,000 Yards

Today we will have lots of full stroke sets. Pick a stroke to focus on or do IM. Challenge yourself something new today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 25 IM Kick

100 IM Drill

4 x 50 IM Build

100 IM Swim

10 Seconds Rest

=500 yds

Main Set

200 Free, Pull if you wish

4 x 100 All Stroke Choice – Feel free to mix it up. For instance 50 Fly / 50 Back

4 x 50 Stroke Choice Kick

200 Free, Paddles if you wish

4 x 75 IM (no free)

8 x 25 Stoke Choice Kick

10-15 Seconds Rest – Do this whole set with little rest between the distances

= 1500 yds

Warm Down

100 Easy

Total = 2,900 Yards

Looking for a little IM distance set. This one is for you!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 100 IM Order

Kick / Drill / Kick / Swim by 25

15 Seconds Rest

=400 yds

Main Set

100 IM

100 Free

200 IM

200 Free

300 IM

300 Free

400 IM 🙂

Work the IM portions and the free portions can be moderate.

20 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards

Get ready, this one is 3,300 yds. I didn’t add as much stroke work, so our freestyle swimmers will like this one. Work hard on the IM portions and swim the 200s long and strong.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds

• 100 Stroke / Free  Drill by 25
• 2 x 25 Stroke Swim
• 2 x 25 Choice Kick

10 Seconds Rest

=600 yds

Main Set

2 x 200 IM

200 Free Pull

4 x 100 Choice / Free

200 Free Pull

8 x 50 IM order x 2 Kick

200 Free Pull

15 Seconds Rest

= 1800 yds

Warm Down

100 Easy

Total = 3,300 Yards

Good Morning! This is an exciting workout. I’ve changed up our normal IM by rolling through mini 100 IMs and rotated the strokes as we go. Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

All Drill

50 Fly / 50 Back

50 Back / 50 Breast

50 Breast / 50 Free

100 Free

10-15 Seconds Rest

=400 yds

Main Set

4 x ( 150 Free + 50 Stroke)

4 x ( 75 IM, no free + 25 Free fast)

8 x (25 Choice + 25 Free Fast) Kick

5 Seconds rest in between small sets and 15 for the rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards