Good Morning, Today we have a solid set that focuses on your individual strokes. Take the whole day to improve one stroke or work on all of them. The choice is yours. There are 200 IM kicks to make you focus on your stoke kicking, because I know you might not otherwise. Happy Wednesday!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

12 x 25  – 15 seconds rest

Kick /Drill /Kick /Swim by 25

IM order without free

=300 yds

Main Set

3 rounds ( Ideas: Do each 100 a different stroke, all the same, or rotate strokes by round)

3 x 100 Stroke / Free

200 IM Kick

15 seconds rest

6 x 50 Choice Descending 1-3, 4-6.

Keep each Descending 50 set the same stroke

15 seconds rest

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards

It is Halloween!! It will be a busy night so get out there early and swim before work and family events take over tonight. Throw in some fly on the 100s for Halloween!! I dare you…Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x (25 Kick + 50 Drill + 25 Swim)

IM Order

10 Seconds Rest

=400 yds

Main Set

4 x 100 IM

100 Free Easy

4 x 50 IM order

100 Free Easy

4 x 100 Stoke / Free by 25 – Or make it tougher by doing a 100 of a full stroke….

100 Free Easy

8 x 25 IM Kick

15 Seconds Rest on everything, but feel free to take a quick water break after the 100 Freestyles.

= 1700 yds

Warm Down

100 Easy

Total = 3,000 Yards

Good Morning. Today’s set has a solid mix of IM, choice stroke, and freestyle. Do your best to swim all the way through the main set without taking more then the requested amount of rest. There is a 200 in the middle that is meant to be a slower active recovery. Enjoy your swim!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 75 Drill + 25 Fast)

10 seconds rest after 75, 15 seconds after 25

=400 yds

Main Set

3 x 100 IM Build

3 x 100 Free Fast / Easy by 25

3 x 100 Choice (D 1-3)

200 Free Pull (This is meant to be active recovery)

4 x 50 IM Order Build

4 x 50 Free Fast / Easy by 12 1/2

4 x 50 Choice (D 1-4)

15 Seconds Rest

= 1700 yds

Warm Down

100 Easy

Total = 3,000 Yards

Hello! This set is actually pretty fun. It is filled with highs and lows and will keep you moving. Work the stroke distances and relax on the 100 freestyles. Enjoy your Wednesday!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 25 Drill + 50 Kick + 25 Swim) IM Order – 15 Seconds Rest

=400 yds

Main Set

200 IM

50 Fly Swim

50 Fly Kick

100 free

__________

2 x 100 IM

50 Back Swim

50 Back Kick

100 Free

___________

200 IM

50 Breast Swim

50 Breast Kick

100 free

____________

2 x 100 IM

50 Free Swim

50 Free Kick

100 free

___________

1-2 minutes rest between rounds

15-20 seconds rest for everything else

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards

Enjoy your swim today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 50 IM order Kick

4 x 50 IM order Drill

4 x 50 IM order Swim

10-15 Seconds Rest

=600 yds

Main Set

200 IM

200 Free

4 x 50 Stroke Build

200 IM

200 Free

4 x 50 Stroke Fast / Easy by 50

15 Seconds Rest

8 x 25 IM order FAST / Free /EASY by 25 – 10 Seconds Rest

= 1400 yds

Warm Down

100 Easy

Total = 2,900 Yards

Don’t read this one ahead of time. Just print it and get to the pool… You’ll thank me later.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

O = IM without the free

E = Free

15 Seconds Rest

6 x 25 Kick – IM order without Free

15 Seconds Rest

=600 yds

Main Set

300 IM ( 75 of each Stroke) – 30 Seconds Rest

3 x 100 Stoke/Free by 25 – Fast on the stroke 25

6 x 50 Fins Fast / Easy by 12 1/2, choice Stroke

200 IM – 30 Seconds Rest

2 x 100 Stoke/Free by 25 – Fast on the stroke 25

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

15 Seconds Rest if not noted above

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards

IM Day is here! Today we are mixing up your typical IM and adding in a few broken 75s to start and then the main set is full of different distances and strokes. Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds of the set below, 15 Seconds Rest 50 Fly Drill + 25 Back50 Back Drill + 25 Breast50 Breast Drill + 25 Free75 Free

=600 yds

Main Set

100 IM Moderate

200 Stroke / Free by 25

8 x 25 iM Order / Free by 25

400 Stroke / Free by 25

100 IM Moderate

200  Stroke / Free by 25

4 x 50 Kick, IM order, Fast inside the flags

15 Seconds Rest

= 1400 yds

Warm Down

100 Easy

Total = 2,900 Yards

Hello, IM day is our most popular day at the pool. There is something here for everyone.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Choose a stroke and go!! And I don’t mean freestyle as a stroke… 2 x 75 Kick / Drill / Swim

2 x 50 Drill / Swim

2 x 25 Fast

15 seconds rest

=300 yds

Main Set

Here we are with 9 broken 200s. Work the broken 200s and swim with a moderate long and strong pace on the full 200s. Take at least 15 – 20 seconds rest between the 200s.

2 x 100 IM

200 Free

2 x 100 Stroke/Free by 25

200 Free

4 x 50 IM Order

200 Free

4 x 50 Stroke

200 Free

8 x 25 IM order x 2

= 1800 yds

Warm Down

100 Easy

Total = 3,000 Yards

Here is a fun IM set that runs through different distances, adds in some Kicking, and also has some freestyle.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25
– O = IM order
– E – Free

All Kick, 10 seconds rest

4 x 50 IM Order Swim – 15 seconds rest

=400 yds

Main Set

200 IM

100 IM

4 x 50 IM Swim W/10 pullouts at 25

200 Free

100 Free

4 x 50 Free W/10 pullouts at 25

200 IM Kick

100 Free Kick

4 x 50 Choice Kick

*15 seconds rest for all of the above

= 1500 yds

Warm Down

100 Easy

Total = 2,800 Yards

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

2 X 25 kick + 50 build
2 X  50 fast
1 X 50 easy
Do this set once with free and a 2nd time choice, 10 seconds rest between all

= 600 yds

Main Set

2 X 200 pull – breath every 3/5/3/7 by 50 – 20 seconds rest
6 X 75 IM no free or stroke first 3 kick, 4-6 build within each 25) – 10 seconds rest
150 IM no free or stroke- fast
12 X 50 4 each stroke (no free) – 10 seconds rest
150 kick good pace
4 X 25 kick fast first 12.5 – all out on the fast! – 15 seconds rest

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,200 yds