Today, we are going to get after our strokes!! We’ll mix it up by adding in kicking and drill, but we will be continuously swimming.  Ready?

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 6 x 50 IM order x 2 (without free) Drill – 10 seconds rest
• 2 x 100 IM Kick – 15 seconds rest

=500 yds

Main Set

• 200 IM Drill
  • 4 x 50 Fast
    • O=Fly
    • E=Free
• 200 IM Swim Moderate
  • 4 x 50 Fast
    • O=Back
    • E=Free
• 200 IM kick Moderate
  • 4 x 50 Fast
    • O=Breast
    • E=Free
• 200 IM Swim Moderate
  • 4 x 50 Fast
    • O=Free
    • E=Free

15 seconds rest after the 200,

20 seconds rest on the 50s,

30 – 60 seconds rest between sets.

= 1600 yds

Warm Down

100 Warm down

Total Yards = 3,000 yds

Warm Up

400 Swim / 200 Kick / 200 Pull

=800 yards

Drill Set

12 x 25 VS free – 10 seconds rest

=300 yards

Main Set

300 swim (30 sec rest)
200 IM drill (30 sec rest)
4 x 50 Descend 1-4 (10 sec rest)
400 Drill / kick by 25 free (30 sec rest)
200 Distance per stroke (30 sec rest)
8 x 50 Fast (30 sec rest)

=1500 yards

Warm Down

100 Warm down

Total Yards = 2,900 yards