It is Christmas Eve here today! Merry Christmas to you and your family. Thank you for following along and supporting A Swim Life this past year! Get out there and swim before all the pools close and the family events get started. We have some distance today to get your yards in faster. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds

• 2 x 75 Breathe 3/5/7 by 25
• 4 x 25 Build up each 25

15 seconds rest

=500 yd

Main Set

3 x 500 – 30 seconds rest

1 = Paddles with Fins

2 = Just Fins

3 = Pull 

8 x 25 F/E by 25 Kick with Fins – 10 seconds rest  – make the easy 25 your rest

= 1700 yds

Warm Down

100 Easy 

Total = 3,100 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

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

Main Set

Warm Down

100 Easy 

Total = 3,000 Yards

Another fun Friday choice day for you. We will be changing our swims with different things to focus on depending on the even or odd number in each set. New to the mix is the addition of pullouts and diving within a 75 or 100. Enjoy your swim today!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 75

Kick /  Drill / Swim = Odds

Kick / Swim / Kick = Evens

2 x 100 Build up

All Choice above, 10-15 Seconds Rest

=650 yds

Main Set

Everything is your choice.

8 x 75

Odds = Build Up

Evens = 200 race pace with a dive in the deep end (25 mark)

15 Seconds Rest

_________

8 X 50 Kick with Board

Fast= Odds

Moderate = Evens

10 Seconds Rest

_________

4 x 100 IM with 5 pullouts at the deep end (after the 25 and 75).

15 Seconds Rest

= 1400 yds

Warm Down

100 Easy

Total = 2,950 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

Good Morning! Today’s set is pretty exciting with distance splits. It will keep you moving with different distances and speed. Try out the diving at the end if you need a little practice for an upcoming swim meet. I’m not sure about you, but when I was a kid diving from the block at practice was such a treat! But please use caution on your dives! Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 Rounds

• (Kick + 5 Seconds Rest + Drill)

25 + 75

50 + 50

75 + 25

10 Seconds Rest

=600 yds

Main Set

2 x 400 Pull – 20 seconds rest

6 x 50 Fast / Easy by 25 with 10 Pullouts at 25 – 15 seconds rest

2 x 200 Paddles – 20 seconds rest

4 x 25 All Out – Dive in at 25 ( if deep enough) – Rest as needed

= 1600 yds

Warm Down

100 Easy

Total = 3,100 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

Kicking is pretty important if you want to swim fast. Today’s workout has lots of it!! Remember to keep those legs straight, toes pointed, and don’t bend your knees. Grab a board and go!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 100 Kick / Drill / Kick / Swim by 25

2 x 50 Build Up

2 x 100 Drill

2 x 50 Build Up

15 Seconds Rest

=600 yds

Main Set

6 x 200

O = Paddles & Fins

E = Kick with Board

20 Seconds Rest

8 x 50 Kick FAST inside the Flags

20 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 3,100 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

Go get after it today!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2 x 25 Kick

2 x 50 Swim

2 x 75 Kick

100 Drill

2 x 75 Build

2 x 50 Swim

2 x 25 Build

10-15 Seconds Rest

=700 yds

Main Set

8 x 75 Pull Descend 1-4, 5-8

6 x (75 + 25 Fast) Fins

4 x (50 + 50 Fast) Swim

5 Seconds rest before the 25 Fast. 15 Seconds after.

= 1600 yds

Warm Down

100 Easy

Total = 3,000 Yards