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

Enjoy your swim today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 25 Variable Sprint Kick
8 x 25 Variable Sprint Swim

10 Seconds Rest

=400 yds

Main Set

4 x 200 With Fins, Each 200 gets faster as you go

100 Build

2 x 50, the 2nd one is faster then the first

100 Build

2 x 75, the 2nd one is faster then the first

100 Build

4 x 25, Each 25 gets faster as you go

100 Fast, check your time

15 Seconds Rest

= 1550 yds

Warm Down

100 Easy 

Total = 2,850 Yards

Enjoy this mix set today! Feel dree tochange up the strokes as much as needed. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

• 4 x 25 Drill 
• 4 x 25 Scull
• 4 x 25 Build
• 4 x 25 FAST

10 Seconds Rest, Choice Stroke

=400 yds

Main Set

3 x 200 Build Up – 30 seconds rest

6 x 50 Descending 1-3, 4-6 – 10 Seconds Rest

6 x 25 Kick, FAST inside the flags  – 10 Seconds Rest

3 x 100 Fast / Easy by 25  – 15 Seconds Rest

6 x 50 Fast / Easy by 50 – After the fast 50 go right into the easy 50 for a active recovery period, you should need it

All of the above is Choice strokes

= 1650 yds

Warm Down

150 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

Happy Monday Everyone! Just a reminder to contact me if you need any help with your stroke or any other swim advice. I’m here for you! Check out this page. 

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 100 Kick /Drill /Kick /Swim by 25

50 Swim

4 x 25 Build up

Do everything above again…

10 seconds rest

=700 yds

Main Set

400 Pull

3 x 100 Build Up

300 Pull

4 x 50 Fast

200 Pull

Rest as needed

= 1400 yds

Warm Down

100 Easy

Total = 3,000 Yards

Get out there this morning and show off to those New Year’s Resolution new swimmers. Watch out the gym might be busy!! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

https://aswimlife.com/2018/07/31/swim-workout-legend/ 6 x 75 Kick / Drill / Swim

O = Free

E = Stroke

10 Seconds Rest

=400 yds

Main Set

4 x ( 150 Free build + 50 stoke fast), 15 seconds rest between each round

4 x ( 75 Free build + 25 stoke fast) all Kick, 15 seconds rest between each round

8 x 50 – 2 turn 50s – start in the middle of the pool and focus on great flips & stroke turns. Fast pace in and out of the walls. 10 Seconds rest

= 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! It is New Year’s Eve here. Here is a distance workout to help ring in the New Year!! What is your swimming goal for this next year? Share in the comments section. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 10 Seconds Rest, Freestyle

• 25 Kick
• 50 Drill
• 75 Swim

=300 yds

Main Set

800 Pull, Breathe 3 / 5 by 25

6 x 100 Descend 1-3, 4-6   

15 Seconds Rest

400 with Paddles

4 x 50 Fast / Easy by 50, Go right into easy after a fast 50

= 2000 yds

Warm Down

100 Easy 

Total = 3,200 Yards

Swim Fast Today! 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds, 15 Seconds Rest

• 2 x 75 Swim, 5 seconds rest + 25 Kick
• 100 Choice Kick 

=600 yds

Main Set

400 Stoke / free by 25, IM order for the 25s is fun

6 x 75, Stroke, Free, Stroke by 25 

200 IM

4 x 25 Fast Stroke

16 x 25 Fast Starts with Dive practice at deep ends, Choice

Rest as needed for all the above

= 1550 yds

Warm Down

100 Easy 

Total = 3,050 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