Have you been wondering how your swimming has been doing these last few months. Why not time your self today on the 2 sets of 4 x 50s? See if you can improve some of your past workout times. If you have access to starting blocks and you feel comfortable using them, do it!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 50 Drill  Choice

12 x 25 VS Choice by Set of 4

10-15 Seconds Rest

=600 yds

Main Set

400 Choice / Free by 25

100 Kick

4 x 50 Fast (all out!!) Choice – with 45 Seconds Rest

200 Choice / Free by 25

100 Kick

4 x 50 Fast (all out!!) Choice – with 45 Seconds Rest – Look at your times and try to keep them as consistent as possible

15 Seconds Rest for all, but 50s

Tread Water – 15 Seconds Hands up with weight and 15 Seconds Hands Down for 5 minutes or more.

= 1200 yds + Treading Water Time

Warm Down

100 Easy

Total = 2,700 Yards + Treading Time

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

Today we have a little ladder with 4 rounds of each distance. Bring your fins and swim fast!

FYI, I’ve had questions about what we all can do outside the pool to improve our core. So I’ve linked my pinterest posts to this site for your convenience. Here is the link and later it can be found on the column on the right on all pages of this site. Enjoy!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

3 Rounds

• 2 x 25 Kick
• 50 Drill
• 100 Build Up

10 Seconds Rest

=600 yds

Main Set

4 x 150 Build Up with Fins

4 x 125 ( 100 Free + 25 Stroke Fast)

4 x 100 ( Rotate fast 25 Free with Fins)

15 Seconds Rest

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards

Here we are! Friday fun day. It was strongly requested for us to do more of a boot camp style workout today, So here we have it. Any other requests out there?Send me your ideas in the comments or with the contact us page.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

2  Rounds, 1 = Worst Stroke, 2= Best Stroke

4 x 50 Kick / Drill

4 x 25 Fast

=600 yds

Main Set

4 x 75 Build Up

300 Free

6 x 50 with 25 Crunches at the 25, build up into the wall and then once finished with crunches dive in and start out fast and get slower.

300 Free

6 x 50 with 5 pullouts at the 25 and Dive back into the pull. Be careful here and don’t go too fast between the pullouts and the dive. Same speed as the 50s above.

= 1500 yds

Warm Down

100 Easy

Total = 3,100 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

Enjoy this mid distance workout today. Make sure you bring your swim paddles, fins, and pull buoy.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x ( 75 Build up + 25 Fast)

5 Seconds rest after the 75 and 15 after the 25

=400 yds

Main Set

2 x 300 Fins

3 x 200 Paddles with kicking

2 x 150 Pull

1 x 100 Fast

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards

Enjoy your swim today!! Force yourself to make it a little harder by doing a full 100 stroke instead of IM. You can do it!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

100 IM Kick

200 IM Drill

100 IM Swim

20 Seconds rest

=400 yds

Main Set

4 x 100 IM or Full Stroke + 50 Free Fast

200 Free Pull

4 x 100 Free + 50 IM or Stroke Fast

200 Free Pull

15 Seconds Rest

= 1600 yds

Warm Down

100 Easy

Total = 2,900 Yards

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

Have a little fun today with varying your speeds. It is good to practice quick changes in speed so that you are ready to move in your next race ( swim meet or triathlon). It certainly comes in handy when you need to pass the person beside you.

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

4 x 15 Kick

4 x 50 Drill

4 x 75 Kick / Drill / Swim

4 x 100 Breathe 3/5/3/7 by 25

=1000 yds

Main Set

4 Rounds. Rest 5 seconds between the 25/50/75. Rest 15 seconds after the 25/50/75.

(25 Moderate + 25 Fast

25 Moderate + 50 Fast

25 Moderate + 75 Fast)

16 x 25 Fast / Easy by 25

10 seconds rest

= 1300 yds

Warm Down

100 Easy

Total = 3,200 Yards

Let’s Just get in and knock this one out today! Enjoy the weekend ahead.

Are you training for any events coming up? Comment below to let me know!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

6 x 100

O = Best Stroke / Free by 25

E = Worst Stroke / Free by 25

10-15 Seconds Rest

=600 yds

Main Set

4 x 200

1= Pull

2 = Negative Split

3 = Pull

4 = Build

20 Seconds Rest

12 x 25  D 1-4, 5-8, 9-12 Each set is a different stroke

10 Seconds Rest

8 x 50 Kick with Board – 25 Crunches of various types for each 50 at the 25 mark

10 Seconds Rest

= 1500 yds

Warm Down

100 Easy

Total = 3,000 Yards